Archive for the Nutrition Category

PaleoHolics this Saturday

Posted in Members, Nutrition on December 9, 2009 by Fit 605 Inc

Packed House at the New Space

Hey Everyone!

Our 1st PaleoHolics at the new space will be this Saturday at 10:30am.

The agenda is:

-T-Day Review: We have a brief discussion how your Thanksgiving day went. Focusing on your successes and setback so we can help use that info for the rest of the holiday season.

-Drinks/Appetizers: We have found and will discuss the best drinks and appetizers to stay on track while still having a lot of FUN!

-Prep for Goal Setting Mtg: Lastly, we are going to go over the last PaleoHolics meeting on 12/19/09 it will be the most important meeting all year.

Contact us with any questions.

See you Saturday!

It’s a Paleo Thanksgiving!

Posted in Crossfit Philosophy, Nutrition on November 25, 2009 by Fit 605 Inc

Now that's a Turkey!

Just because it’s Thanksgiving does not mean that our Paleo ways have to be thrown out the window. We have all been staying very focused, and now is the time of year where most people let it all go and say “I’ll start in the New Year”.

Be a step ahead of everyone else, it is very simple yet not easy!

Here are some great Paleo recipes for Thanksgiving that taste fantastic!

Green Bean Casserole:
2 cans of green beans
1 can of gluten free cream of mushroom soup
1 onion chopped
1/2 Unsweetened Almond Milk
1 teaspoon of Garlic Powder
1/4 teaspoon of Black Pepper

Mix all ingredients and cook at 350 for 30 minutes.

Paleo Pumpkin Pie:
http://www.crossfit.ca/index.php/Mainpage/index-single/paleo_pumpkin_pie/

Stuffed Butternut Squash
1 squash per two people, multiply recipe as needed

1 butternut squash, medium
1 large onion, chopped
1 bag frozen leaf spinach
olive or canola oil
salt and pepper to taste
pinch nutmeg
1 tsp. cinnamon

Cut squash in half vertically and remove seeds and strings. Place squash, cut-side down in a pan with an inch of water in it. Bake in a 350 degree oven until tender, about 45-60 min. depending on size of squash. You want it firm enough to hold it’s shape for stuffing, but soft enough to remove the flesh.

FRUIT-AND-NUT STUFFING
Makes about 10 cups

18 whole pitted prunes
1/2 cup dried currants
1 cup dark raisins
24 dried apricot halves
1/4 cup orange juice
3 tart cooking apples, unpeeled, cored, chopped
3 large onions, diced
2 celery stalks, diced
6 tablespoons olive oil
2/3 cup whole macadamia nuts, unsalted
2/3 cup whole brazil nuts
1 cup walnut pieces
2 cups whole raw cranberries
1 teaspoon ground cloves
1/4 teaspoon cayenne pepper
1/2 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon dried chervil leaves
1 teaspoon finely minced fresh flat-leaf parsley
2 teaspoons coarse sea salt
1/2 teaspoon freshly ground black pepper
2 eggs, slightly beaten

1. Put the prunes, currants, raisins, and apricot halves in a bowl, and
pour the orange juice over the fruit. Cover bowl, and soak overnight.
2. Combine the apples, onions, and celery in a large skillet along with
four T olive oil. Cook the mixture over moderate heat, stirring
occasionally, until the onions are soft and the celery is tender, about 10
minutes.
3. Heat 2 teaspoons olive oil in a skillet and add the nuts. Toast them,
stirring constantly, until golden.
4. Transfer the sautéed onion mixture to a large mixing bowl. Add the
macerated fruit, the toasted nuts, and all remaining ingredients. Gently
mix the stuffing with 2 large spoons or your hands until evenly blended.
Set the stuffing aside while you prepare the turkey for roasting.
5. After the turkey has been stuffed, any remaining stuffing can be cooked
separately. Place stuffing in an oiled baking dish, cover and bake at 350
degrees for about 45 minutes until heated through.

Have a great Thanksgiving everyone!

Written by: Annie Mello

Paleoholics this Saturday…How to stay on track during TDay

Posted in Members, Nutrition on November 18, 2009 by Fit 605 Inc

The holiday season is approaching us…are we ready for it?

They say the average American gains 7-10lbs from Thanksgiving to New Year’s Day….yikes!

Has that happened to you?

Want to learn how to stop it?

This Saturday at Paleoholics we will be covering Paleo Thanksgiving Success Principles.

Which will include:

-Important Facts to know
-Common Pitfalls and how to solve them in advance
-How to explain Paleo eating to your family and friends so they won’t grill you on why you should “cheat”, if you don’t want to
-Holiday Recipes
-Rules to stick with to stay on track
-And much more

Bring your ideas and questions ready to go. It is going to be a can’t miss event.

See you there!

Get in the “REAL” ZONE…

Posted in Members, Nutrition on November 12, 2009 by Fit 605 Inc
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Ever tried a single leg deadlift? Great job Liza!

The Paleo/Zone! CFSF are you ready to help us kick start the revamped “Paleoholics” Program.

Well, now’s your chance to get in on the ground level and make some awesome improvements in your diet, performance and health. Learn how to eat to prevent Diabetes, Cancer, Heart Disease, Auto-Immune Disorders and much more all while improving your “Fran” time!! You will learn the basics of the Paleo and Zone Diets, how they work separately and what they can do when put together.

No matter what your goals are, this program can and will work for you. Chris and I are going to participate as active “Paleoholics”, so you’ll get to see what we eat and watch us reach for our goals with you.

The new and improved “Paleoholics” officially starts on January 9th, but in order to be part of our first round you MUST attend this introduction class! If you decide to join our Paleo Posse you will get a specially designed journal, classes tailored to what YOU want to know, supermarket tours, challenges (with prizes), Paleo recipes and snacks, and MUCH, MUCH more!

Bring your friends, family, co-workers, etc too, it’s open to EVERYONE and this Saturday is FREE! There is no one that will not benefit from a Paleo eating style.

Come and see what we have to offer!

IMPORTANT INFO:

What: “Paleoholics” Introductory Class

When: Saturday, November 14th at 10:30am

Where: CrossFit Sioux Falls Headquarters

Who: You, your family, friends, coworkers, the entire community

Nov 12

Eating Paleo Isn’t a Secret Anymore

Posted in In the News, Lifestyle, Nutrition on November 4, 2009 by Fit 605 Inc

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Food for thought. Slowly but surely, more and more Americans are beginning to realize the importance of eating clean. We may be a long ways from ‘the majority’ eating right, but it’s good to see that there is more demand for better food. More demand for whole/organic/clean foods will ultimately make it cheaper and easier for everyone to aquire. Check it out…

http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100246775&page=1

Nov 4

Exercise and Brain Function with Adults and Children

Posted in Lifestyle, Nutrition on October 22, 2009 by Fit 605 Inc
Heidi's getting it done with Kettlebell Swings

Heidi's getting it done with Kettlebell Swings

We have been told our whole lives, that living a healthy lifestyle requires some sort of physical activity along with making good nutrition choices. But, if you look at our society today we are becoming less active and more obese with every passing year. The American Heart Association reports the average child spends four to six hours per day on the computer, watching TV, or playing video games (this is even more for adults).

The Journal of Exercise Physiology looked at nearly 900,000 children 11-14. They tested them in six fitness areas along with math and reading. The results were astounding, the more fit the child the higher the test scores. An article done in the UK on children 11-12, who exercised three to four times a week achieved higher than average grades on their exams. This proves that Scholastic achievement is directly linked to higher functioning levels in the brain.

Acta Psychologica (2003) offer compelling evidence that exercise can facilitate cognitive functioning as well. The benefits of exercise reported included: brain changes associated with better performance on an attention taxing task; improved abstract reasoning in the higher mental processes of memory and “executive functions” involving planning and organization; the ability to multi-task more effectively.

Exercise also increases cerebral blood flow, which helps deliver nutrients and oxygen to the brain cells at a higher rate. This increased blood flow can cause cerebral blood vessels to grow larger creating a healthier more efficient brain. Most importantly, exercise aids in the generation and retention of nerve cells and neural pathways.

Exercise positively effects the delivery of chemicals, known as neurotransmitters, to the brain. Neurotransmitters largely aid brain function by countering the negative effects of cognitive-suppressing conditions such as anxiety and depression. Exercise-induced delivery of neurotransmitters to the brain also provides the essential component of brain-derived neurotrophic factor (BDNF) “Brain Fertilizer”. BDNF boosts the overall performance of the brain. It has also increases neurotransmitters to “lock-in” memories when they form.

Thomas Jefferson wrote: “A strong body makes the mind strong” Brain function is positively impacted by exercise. So not only are you getting physically stronger so is your brain!

Today’s WOD:

Oct 22

The Foundation of Getting Results…We can Help!

Posted in Nutrition on October 7, 2009 by Fit 605 Inc
Eating Correctly makes all the Hard work you do here worth it!

Eating Correctly makes all the Hard work you do here worth it!

The main reason why most people start coming to CrossFit is because of the amazing workouts. Most people don’t start CrossFitting because they want to work on nutrition and/or the food that they eat. The problem is this usually comes many months or years into the game, when they realize that if the better choices they make during the week, they could improve their performance and get better, faster or stronger.

Are you there yet?

“So what if I need help?”

Have no fear Paleoholics is BACK with its new day and time. And is they to fully support you and kick your goals into overdrive.

Start Date: 10/17/09 (Next Saturday)

Oct 7

Athlete of the Week

Posted in Nutrition on October 5, 2009 by Fit 605 Inc

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Congratulations to Andy Carlson!
Andy’s previous career was that of a very successful high school football coach. He knows what it takes to succeed on the football field and he brings the heat everytime he steps in the gym.
Andy’s results speak for themselves. He puts in 3x a week;
-Started with double bands on Pullups, now complete entire workouts with no bands for Pullups
-Down about 20lbs
-Strength has improved
-Cardio has improved where he pushes each workout until the very end.

Thank you Andy for being part of our TEAM! We appreciate everything you bring to the table. Keep rockin it!

Today’s WOD:

Oct 5

Paleo on the Go

Posted in Members, Nutrition on August 25, 2009 by Fit 605 Inc

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So your pumped up and ready to follow the Paleo Diet. You read the book, CrossFit consistently, got your list of foods you should eat and are encouraged to avoid.

But, how the heck can you implement this new crazy diet in your REAL life?

What if you go out to eat? What do you do?
What happens when you didn’t go grocery stopping? What do you do?
What if you run and get fast food? What do you do?
What if you are at a party?

Life happens, we know that. We are not perfect. But at Paleoholics we are learning what works for YOU in YOUR life and if we educate ourselves and have a group for support and accountability we will succeed.

Tonight’s topic: “Paleo on the go” Bring a list of ideas and tips that have worked for you on the go. We will compile a BIG list of everyone’s ideas and tips that everyone provides.

See you tonight!

Today’s WOD:

Aug 25

Fish Oils and why you need them

Posted in Nutrition on August 18, 2009 by Fit 605 Inc

Perfect Pushup and some....Great job Jimmy! aka Tasmanian Devil

Perfect Pushup and some....Great job Jimmy! aka Tasmanian Devil

Coming back from the nutrition cert one of the main topics Robb Wolf (robbwolf.com) stressed on was the use of Fish oils in our diet.

Fish oils are commonly known for heart and cholesterol health. But that is just a tip of the iceberg.

Fish oils can also supply us with:

-Joint Mobility: Ever had chin splints? Shoulder pains? Neck aches?
-Bone Density: Ever broken or stress fractured a bone? Do you want to?
-Energy and Endurance: Hmmmm, do you do CrossFit:-)
-Lean Muscle Mass
-Mental Health, Wellness and Acuity: Do you know anyone that takes Anti Depressants?
-Eye Health
-Sexual and Hormonal Health: Yep! That’s right:-)

*Recommended usage is anywhere between 0.5g to 1.0 grams per 10lbs of EPA of your bodyweight*

Today’s WOD