Nutrition Q & A

I came across this article about nutriton on Crossfit Impulse that answers questions like:

What should I eat?
My husband/wife will never go for this.  What should I do? 
What should I eat before a workout?

The article covers 11 different areas.  It answers the basic beginning questions and progressively more difficult ones like how to take it to the next level.  The article is a long one, but worth at least checking out the different headings you might have questions about.  Happy reading and eating!

1. What should I eat?

When transitioning from a typical American diet to a healthy diet, which should never be mistaken for the same thing, we recommend a two-step process. First, transition to eating only quality foods that our bodies are made to eat. This is the tough part for most people because it involves eliminating (or at least drastically reducing) grains, bread, and other refined and processed carbohydrates. Shop the perimeter of the grocery store for lean meats, fruits and vegetables, nuts, and seeds. This article on basic nutrition will explain everything clearly. You’ll often see this referred to as eating “clean” or eating “Paleo.” Eating Paleo technically means you follow the Paleo diet, which eschews legumes, dairy, grains, and salt completely. We don’t recommend you worry about completely eliminating all of those foods at first, but you’ll need to know the terminology.

click here to keep reading

Green Pork Chili

Just in case you missed it....this ia a recipe from Tom A.  Looks great!

Green Pork Chili
40 oz. Pork (cubed)
6 tsp Olive Oil
5 cups Chicken Broth (1 very large can)
1 onion (chopped)
2 Jalapeno peppers
3-4 tsp. Garlic
1 cup Cilantro
1/2 cup dry beans (before soaking)
(we are still figuring out the best type of bean to use)
27 oz. Tomatillos (chopped)

Soak the beans.
Preheat the oven to 400 degrees. In a large bowl, toss the Onions, Tomatillos, Jalapeños, and Garlic with 3 tsp. Olive Oil and spread on a baking sheet. Roast until soft (about 20 minutes), stirring twice. In a large Dutch oven, add the remaining oil and brown the cubed Pork in batches. When browned, add it back to the pot with the roasted vegetables and add the Chicken Broth and the beans. Cook the chili until tender, ~90 minutes. Garnish with minced Cilantro and serve with warm Flour Tortillas.

This makes a pretty big pot that feeds four college guys (with moderate appetites).

FOOD LOGS.....

It's been great reading everyones food journals. 

 We appreciate your honesty....that is the first step to making changes! 

Don't stress it if your diet isn't perfect...if it were,

 we wouldn't be doing the challenge...

we would all be top competitiors at the games...

and we would all look like Camille Leblanc Bazinet and Rich Froning....

did I miss anything?

Life is about progressing.   Change doesn't happen overnight. 

I took 38 years to put my weight on...

it took me almost 2 years to take it off and keep it off.

Take joy in your journey and enjoy each success along the way.

ZZZzzzzzz........

I haven't been a great sleeper.  I get up every morning at 4:45 to come to the box. Come evening,  if  I sit down on the couch before 9pm...I am OUT!  In the past 4 years I've probably only made it all the way through 5 movies without falling asleep.   I am I have to say something is changing in my sleeping habbits.   It's been years that I have slept...

I mean REALLY slept through the night.

  Well...the past week or so, I have slept like a baby. 

 No waking up and checking the clock,

 no tossing and turning,

 no crazy dreams! 

 I wake up refreshed. I did some studying to see if it had aything to do

 with my change of diet and here's what I learned.

Food choices that you make greatly influence sleep.

• Root vegetables are high in minerals and are more grounding and settling to the body helping promote restful sleep.
• Tryptophan, an essential amino acid found in turkey, milk, miso soup, eggs, nuts, figs, fish, bananas, dates and papaya, helps the body to produce serotonin, a neurotransmitter that helps promote relaxation and sleep.
• Complex carbohydrates and starches promote sleep as they release sugars into the blood causing a compensatory release of insulin followed by a drop in blood sugars causing the body to feel fatigued. Try adding a potato or sweet potato to your evening meal.
• Lettuce can often promote healthy sleep as it contains an opium-related substance combined with traces of the anticramping agent, hyoscyarnin. Include lettuce as part of your evening meal.
• Include foods high in Vitamin B3 (niacin) such as fish or poultry. Niacin is involved in serotonin synthesis and promotes healthy sleep.

 

 

 

Certain foods can negatively impact sleep.

•  Avoid foods high in caffeine such as coffee, tea, cola and chocolate.
•  Sugary desserts and for some even the consumption of fruit after dinner is best avoided if you desire a good night's sleep.  If sugar is ingested right before bed, a drop in blood sugar occurs in the night calling upon the adrenal glands to release hormones to restore blood sugar balance. This release of hormones wakes you up and affects the normal sleep patterns.[
• Foods high in tyramine ... If you have difficulty sleeping, avoid bacon, cheese, chocolate, eggplant, ham, sauerkraut, sugar, sausage, spinach, tomatoes and wine close to bedtime.
• Alcohol,  interferes with the natural sleep cycles and also increases anxiety levels interfering with sleep.
•  Food intolerances are often the cause of snoring and can contribute to gas, heartburn, indigestion, pain and discomfort.
• Diets high in meat or other proteins can inhibit sleep by blocking the synthesis of serotonin, making you feel more alert. Diets high in protein are also more acidic and take longer to digest.
• Avoid too many ingredients in a meal and too much food late at night.
• If you would've told me that I would be sleep better just by changing my diet, I would have laughed.  My sleep is better than ever.  I feel healthy, strong and rested.

HOW HAVE YOU BEEN SLEEPING?

 

Kelly's Peanutbutter Bars

YES!   A paleo dessert  that will satisfy any cravings for baked treats  If I didn't know better...I would swear  I just blew my paleo diet out the window!LOL.   Just remember to watch you portions.   This isn't replacing a meal.  Let me know how you like it!

 

1 16oz. jar natural peanut butter (I used almond butter for Paleo)
2 eggs
2 tsp. baking soda
1 cup honey
Preheat oven to 350 degrees. Combine all of the ingredients in a large bowl and mix with an electric hand mixer until blended. I bake mine on an ungreased pampered chef stone bar pan for around 15-20 minutes. They should be a beautiful golden brown color when done. I Like these plain but I also make them with semi sweet chips on the top before baking. 

Whip these babies up in no time and enjoy!

Honey Almond Crisps

Here's a YUMMY treat that's healthy...

3 cups Nature's Path Crispy Rice

1 scoop vanilla whey protein powder

1 cup whole oats

1/4 cup crushed almonds

1/2 cup Xylitol brown sugar

3/4 cup smooth almond butter

1/2 cup honey

1. Pour the crispy rice, protein powder, whole oats and crushed almonds into a large bowl and shake gently. Avoid stirring, to keep the protein powder from settling on the bottom.
2. In a small glass bowl, combine the brown sugar, almond butter, and honey, and microwave at 30-second intervals, stirring until combined.
3. Add the almond butter mixture to the crispy rice mixture and stir with a rubber spatula until every piece is coated.
4. Spread the mixture evenly into a 9x13 Pyrex dish, or use cookie cutter shapes as molds, and fill with the mixture, pressing firmly into place. Place the 9x13 Pyrex dish in the freezer for at least one hour. Allow the crisp to soften a bit before cutting the squares, or simply break off pieces with your hands. (If using cookie cutters, be sure to remove them before putting the crisp in the freezer.)
5. Store in the freezer.
   Nutrition Facts
   
   
   Amount per serving (serves 18)
   Calories 154
   Total Fat8 g
   Total Carb21 g
   Protein4 g

DAY 19

Congratulations!
 
19 days under your (potentially looser) belt. Way to go!!!!

As you have probaly been able to tell, your third week is all about adapting. Your body is truly beginning to function in a different way. It’s starting to rely on stored fat for energy instead of sugars.

But let's be honest here.  But maybe, just maybe...you’re starting to get a little bored with your food choices. It’s OK to rely on a few standbys to get you through, but it’s time to kick up your heels and explore some new foods and new flavors!

Finally, a word of support and encouragement.  The box might be buzzing with stories of loose clothing and off-the-charts energy. I hope you experience those positive side effects this coming week. But remember, for some people, it takes just a little longer than others, so patience, grasshopper!
After 20, 30, 40 years( yes I am one of the 40 yearers...) of less than optimal food choices, you can’t really expect all your dreams to come true after just 19 days.
So even if you’re not experiencing as much “magic” as your buddies, keep on task!! Ask for help from your family, your friends, and your fellow crossfitters at the box. We want you to be the BEST YOU! 

Stick to your plan and acknowledge all the positive things you’re doing for your body and mind by eating clean  food in the right amounts. And…
Have a great Day 19!

Focus on the Positive

I hope at this point everyone is craving a little less and feeling a little stronger!  I hope you are feeling confident that you can maintain the good habits you have created long past this challenge is complete.  I hope you are focusing on the positive changes you are seeing or feeling rather than the negative. 

I was talking to a crossfitter tonight and we both were feeling the same way.  A bit discouraged that we weren't looking the way we thought we should.  Certain areas of our bodies are not changing as fast as we would like.  So as I was trying to give her a little pep talk, in turn giving myself one as well, I had to remind myself of a few things.  Your body shape changes the way it wants too.  We all have our "problem areas."  Areas, probably we only obsess about that no one else probably gives a second thought about.  So take a moment and stop obsessing over those areas and focus on what is changing, physically and mentally.  I guarantee great things are happening.  And the longer you keep up with your new habits the more you will see change.  Be proud of what you are doing and enjoy the little successes as well as the big ones.

Will the follwing people please bring in their food logs by Monday.  Thanks!
Holly
Becca
Tamara
Mindy
Charri
Dan
Justin F.
Jen T.
Kyle J.
Chancey

 

Looks like we were able to get a few more

 times for Hydrostatic weighing on

Thursday Jan 17.

There are only 10 times left between

 4:20 and 6:30 pm. 

It will be first come first serve....So what you waiting for?  Get down to the box and get signed up!

FOOD FOR THOUGHT

Food Logs Please!

We would love to see some of your goals.  As an added incentive to post them or write them in your food log we will give you an extra bonus point.  This might be very helpful when we are adding points in the end!The deadline for this is Friday.

Stacey and I mentioned we would be randomly selecting people to bring in their food logs for us to look at to give you some positive feedback. That time has come.  Will the following people please bring them in by Wednesday and leave them on the desk at the box.  Thanks!  You will get them back on Friday. 

Sue F.
Tommy
Jessica C.
Ezra
Mandy
Jeremiah
John A.
Trudy
Jessie
Liz

Hunger Gone Wild?

Let's be honest here--it's not always easy, but it's definitely worth it.  Hang in there....we are almost though the rough part and better days are just around the corner.


Did you really think this past week would be sunshine and rainbows?  Today lets talk about the not-so-prettyside of cleaning up your diet.  And to let you know everything youa're probably going through right now is pretty normal.

It is day 7 and you might not being feeling so bright and shiny yet.  Remember how we said the first 2 weesk might have it's ups and downs? Good news is you are almost over the hump.


Tired...?  Thats normal!  Your body is adjusting to it's new fuel source, not sugars.  Take some catnaps in the early afternoon.  If you need to, take a rest day from the box....and ,no it won't kill you.  Don't worry you will be back stronger than ever in no time!

Cranky or Moody?  That's normal too!  Your brain is throwing a fit because you're not giving it what it thinks it wants.  And the fact that your tired too probably doesn't help either.  Tell your kids and spouse not to worry, your hormones will balance out and you will be normal again.  (I use the term 'normal loosely.  If you were nuts before....sorry we can't help you there! )

Listen To Your Body
Is your stomach (and brain) sending you mixed messages this week? You’re hungry all the time! You’re never hungry at all! You’re dying for sweets after dinner, even though you’re still full from your meal! These are all normal and expected.
I know I have thought about diet pepsi.  I can even imagine how good it would taste, the bubbles going down my throat and  a caffine surge to boot!  But then I realize I'm still full from my last meal and I'm not really hungy at all. PHEW!...I just avoided a pitfall.

This week was really good for me.  I have followed the Zone quite a bit.  I am trying Paleo.  I tried once before and about went crazy from hunger.  I Have increased my fat and have done relatively well this time.  I feel satisfied between meals.  I have been 100% clean to the plan I am following.  I excited tosee what the next week brings.

How was your first week?By the end of your 50 days, your body will be speaking the truth like never before—and you’ll be able to listen to (and trust!) the signals it’s trying to send you. Which is a good thing, because your body knows better than anyone or anything what you need to keep you healthy.
Hang in there!

Goals?

You have successfully made it to day four! Congrats!  How is everyone feeling?  Have you noticed any postive changes?  Are you getting the hang of your new healthy lifestyle? Have you set good, smart goals?  I hope the answer to those questions is an overhwelming yes!  I love this time of year; 2012 is a thing of the past.  We remember the good, hopefully learn from the bad and move on with a fresh start.   You can do and be anything you want this year.  The past is just that, the past.  Leave it behind.  I know I am.  We would love to hear your goals and how things are going for you thus far.   I will be the first and share the goals I have made so far. 
1- Get my baby sleeping before 3am so I can function like a real human being again!
2- Eat clean for 50 days.  (Oh how I miss you already sweet, delicious cookies!)
3- For the month of January I will row 1000m at least 3 times a week with 50 burpees.  (Gotta get my lungs back and begin to have a love/hate relationship with the rower instead of just loathing that thing!)
4- By the end of January I will be able to to string together 10 toe 2 bar.

Alright if you haven't already written down goals it is time to get going!   Ready set go!

Bodyfat% testing will be

 Thursday Jan 10

 3:30 pm -6:30pm
USU WELLNESS SERVICES
Employee Wellness Center: HPER 109
*Hydrostatic Weighing
Student - $10
Non-USU - $15
Please let Stacey or Tami know asap what time you can attend. Bring a swimsuit, towel and your money.

 

You can reply to this blog or text Stacey (435-881-5348) with the time you would like.  USU needs a list of names and the times by tomorrow afternoon.  Appointments are about every 10 min. Also, let us know if there is enough interest maybe a carpool?

DAY 2 Setting Goals.....

"The strangest secret in the world is that you become what you think about ."  Earl Nightingale

If I told you to close you eyes and not think about monkeys, guess what you're going to see?  Yup, you gussedit... you will mentally see monkeys everywhere....you cant help yourself.
You will always move toward what you think about most, wether it's good or bad.
The more you dwell on what you don't want, the more of it you will create.  Just like a garden thats neglected, eventually, the weeds takeover.  Who needs weeds?  Here are examples of self defeating talk.

-I can't lose weight no matter what I do.

-I have a slow metabolism.

-Why does everyone lose weight easily but me?  Its not fair.

-I don't have the will power to eat clean.

-I hate being overweight.

-I hate wallballs.

-I can't.

-I'll try.

 Any of these sound familiar?  All day long you carry a mental conversation with yourself....that's like 60,000 thoughts a day.PHEW!  That's why it's so important for you to take conscious control over your thoughts.  It's time to switch your thinking.  Here are some upliftingand positive thoughts...

-How can I lose fat and have fun at the same time?

-What can I do today to get me closer to my goal?

-What can I eat at my next meal that will help me lose bodyfat?

-I love how working out makes me feel.

-I like the way I look.

-I like eating healthy foods.

-I like myself.

-I am strong.

-I can do it...I will do it.

See the difference?  Sounds kinda simple? Well it really is. 
Our challenge for today is to write 10 positive affirmations about the challenge, your goals for your weight and what you want toacheive from this challenge.  Post these in your food log.
I have a goal card I carry in my wallet...I've had the same card for 4 years.  I see it everytime I open my wallet so I read it often.  I'll share a few of my goals to help give you an idea of how to get started.

-I am losing fat and gaining lean muscle everytime I workout.

- I deserve to be healthy and superfit.

- I will be ___% bodyfat by March 1st.

-I love how I feel in my size___ jeans.

-etc.

I suggest you put it on a card and keep it where you will see it everyday...on a mirror in your room, on the fridge, at your desk, whever you can see it.  READ IT!

 

 No picturing monkeys in your head...

Picture a lean, strong, better you. 

You deserve it!  

Body fat testing...SAY WHAT?!!!

In order to improve you first need to know where you are at...right?  There are a few different ways to calculate your bf%. 

 Many people use calipers. 

This involves pinching the skin in 3 areas of your body. 

This is pretty accurate and free. 

 

 Hydrostatic weighing is the most accurate. 

 It's a process where you completely submerge your body in a tank of water. 

Either one is a great way to start off this challenge.

 We will know by Monday afternoon what times are available.

 If you are interested in the Hydro weighing...post and let us know so we can give USU a headcount.   

I will have calipers at the box starting Monday and am happy to help you measure.

USU WELLNESS SERVICES

Employee Wellness Center: HPER 109

*Hydrostatic Weighing 
Student - $10
Non-USU - $15

Give (Frozen) Peas a Chance — and Carrots Too

By Dr. Mehmet Oz

There's nothing like a block of frozen spinach to make you feel bad about your family dinner. There's good food and bad food and pretty food and ugly food--and then there's the frozen-spinach block. By any rights, this is not something you should want to eat. The picture on the box looks lovely, and the very idea of eating spinach is healthy. But what you find inside is a frosty, slightly slimy, algae-colored slab.

Somewhere out there--maybe just a five-minute drive from your house--a farmer's market is selling fresh, organic leaf spinach that might have been sprouting from the soil an hour ago. This, as we're told by any number of glossy cookbooks, TV cooking shows, food snobs and long-winded restaurant menus, is how we're supposed to eat now. It may be more expensive than that frozen block of spinach. And more perishable. And more complicated to prepare. But it's all worth it because it's so much healthier than the green ice from the supermarket. Right?

keep reading:
http://newhopechallenge.blogspot.com/p/articles.html

Challenge wod "Victoria"

"Crossfit Hero wods are challenging tests of fortitude- but they also represent something greater." 

 Russell Berger

Victoria Soto was a teacher at Sandy Hook Elementary School and was killed while protecting her kids.

This is a memorial workout that was posted for her.

WOD

“Victoria”

5 Rounds

10 Thrusters (95/65)

14 Box Jumps (20/24)

12 SDLHP (95/65)

12 Burpees

27 Swings (53/35)

Options will be there for scaling either way but it’s about getting the WOD done in Victoria’s memory.
We know this looks hard, but WE are able do hard things. 
 So during this wod, we ask you to push a little harder, rest a little shorter.
GOOD LUCK!

THE RULES

New Hope.....the challenge

It's time to take your nutrition a little more seriously so you don't have to take it so seriously down the line.
Why bother?  I'm sure you have a ton of good reasons but let us suggest that it all comes doen to one thing.....to be better at life.  One way or another that falls nicely into the basket of reasons why we work so hard.
Over the next 8 weeks, we are going to join in a challenge together.  The challenge is to remove the less desirable elements from your daily diet and to get a solid understanding of portion awareness and macro-nutrient ratios most conducive to acheiving your goals.
We want to see how your performance, your health, and your general sense of well being and your body composition reacts to eating the right types of foods in the right porportions.
We are not labeling this a diet because diets end at some point.  you're are either off or on a diet and thats not how we work.  Simply find what supports your work and recovery and does not support illness and excess bodyfat.
WE WANT YOU TO LEARN TO EAT...not diet.   Eat in a way that on every level promotes health.  Promotes better recovery, better sleep, and new found level of confidence.  A way of eating that fuels the needs of the athlete in all of us.  A life style of eating great foods that promote stronger, faster athletes and increased endurance.
WE WANT YOU TO BECOME AWARE.  Aware of your body.  Learn a life style of eating great foods that promote stronger, faster athletes and increased endurance.  Aware of your mind.  Learn to overcome self doubt.  Learn to deal with negative triggers and follow through.  Aware of spirit. Learn to celebrate our accomplishments and learn from our failures and move on.