NUTRITION

"Look Better, Feel Better, Perform Better" Nutrition Challenge Announcement

WHAT DOES IT TAKE TO CHANGE?
CrossFit Lisbeth -Words of the Day

Change, change, change. We hear it all the time, we talk about it, and we see changes in other people and so we know change is possible. But how do people do it?

What does it take to really change? Not the bullsh** stop and start change, the gas-and-brake pedal revving and stopping of progress that we’ve all experienced. But real, authentic, holy-sh**-look-what-happened change?

Well, change takes guts. Big hairy freaking guts. Most folks don’t get past Stage 1. So swallow hard and man (or woman) up.

Then, change takes patience. Often the hardest part: when you have to keep going, even though you’re only STARTING to see results, whether those results are in your body composition, your mind, or your relationship with someone. Gotta keep the faith.

The third part is the kicker though: Perseverance. You simply have to stick with it. No matter what. Get through the obstacles and over the walls. You have to keep moving forward and live your adaptation. Springsteen (of course) has a line for this: “You can get used to anything. Sooner or later, it just becomes your life.”

And you can get used to anything, so just make sure it’s the right anything. Make sure this life is the one you want to be living. Tim McGraw has a line for this: “And who I am now is who I wanted to be.” Well, holy hell, imagine YOU here. Why the f*** not? Work so that you can say this: Who I am now is who I wanted to be. Country stars (even those married to the hot Faith Hill) don’t have any lock on that one. Make it happen.

So pick the right anything right now. Find the big hairy freaking guts inside you and change. Then breathe and be patient. And then just never quit. Persevere. Don’t end up at the starting line again. Find the goal line. Then PASS the goal line and keep running like the flippin’ wind. Don’t ever let life catch you and the ball. Just keep going . . .

ARE YOU READY FOR THE NEXT CHALLENGE????

From  September 5th until October 31st, we're challenging you to get into the best shape of your life by CHANGING your habits.  During these 8 weeks we're going to reward you for good behaviors and punish you for bad behaviors in positive and negative points.  We're going to require a lot in order to participate, but in exchange you are going to earn the ability to say you gave it your all and made positive steps towards health and performance.

Saturday, August 20th at 11:30 a.m., Lauren will hold a Nutrition Challenge talk to introduce the full details and give a lecture about the options of how to eat well and change your habits and your life.  If you absolutely cannot make that meeting, you will need to make arrangements with her about getting the information at another time.  Please attend this lecture even if you don't think you're interested in participating in the Challenge.  There will be a lot of great information on nutrition for everyone to learn from.

Here's the basic details:

The challenge will run for 8 weeks and will be based on a point system where you can earn and lose points according to your choices.The cost of this challenge is $100 and includes the cost of a special log book. You will have to ability to earn that money back, with additional prizes to boot. You must log all food intake, workouts, sleep, and supplements.  In order to compete for the prizes and get money back, you must commit to the Challenge by completing the following: pre/post Challenge blood work, pre/post body composition measurements, pre/post vitals, and pre/post benchmark workouts.  Payment will need to be made by August 28th in order to participate.

The first benchmark workout will be the WOD for August 18th and the second benchmark workout will be the WOD for August 20th.  Try to make those classes, but if you miss one or both, you will have until August 28th to make them up, either during the noon classes or Sunday Make Up days.

 

Are you up for this Challenge?  See you on Saturday, August 20th to find out.

 

Each meal has three positive or neutral values:
-2 cheat meal: not Paleo quality, not Zone quantity. (-10 possible per day)
+0 paleo meal that includes dairy
+1 paleo meal: all Paleo rules apply (5 possible per day)
+2 zone meal: all standard Zone rules apply (10 possible per day)
+3 Paleo/zone meal: paleo quality in zone proportions. (15 possible per day)

Rules of 5 bonus points:
+1 5 meals per day (1 possible/day)
+1 fewer than 5 hours between meals (1 possible/day)
-1 more than 5 blocks per meal (-5 possible per day) 

Exercise:
-10 fewer than 3 WODs/week
+0 3 WODs a week
+10 4 WODs a week
+20 5 or more WODs/week

Bonus points:
+1 64oz of H20 in a day
+1 8+ hours of sleep

+1 if half of carb blocks are from veggies
+1 > 3 G ETA/DHA fish oil per day  

Deductions:
-1 for each alcoholic beverage. (-5 possible per day)
-1 for no PWO meal (with in 1 hr of WOD)

-1 for less than 3 grams of fish oil/day
-1 for each carbonated beverage 

21 points possible per day for 56 days + 21 possible exercise bonus points per week for a total of 168
= 1344 possible points.  

0-500 points: better luck next time
500-750 points: $45 returned - nice job!
750-1000 points: $75 returned - strong work!

1000+ points: $90 returned + free t-shirt - YEAH BUDDY!

Look Better - bonus prize for highest % body composition change
Feel Better - bonus prize for biggest change (%) in blood work and vitals
Perform Better - bonus prize for most increased performance

What the Fruc(tose)?!?

http://issuu.com/wodtalk/docs/wodtalk_august_issue2/19

Nutrition in a Nutshell

Nutrition

The CrossFit dietary prescription is as follows:

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition

Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?

The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity

Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Courtesy CrossFit.com