Nutrition

 

 We believe nutrition is the foundation of any good fitness program, and the gateway to optimal health. 

 

“World Class Fitness In 100 Words”

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” (CrossFit Journal, September 2002, “The Garage Gym”)

The food we eat has a direct and immediate effect on how we perform, whether it be our workout or any other task we face on a daily basis. Eat foods that “support exercise not body fat”. The idea is to eat foods that were intended for our bodies and avoid as much as possible foods that weren’t. Foods that are high-glycymic (a food’s propensity to elevate or spike insulin levels) should be avoided. Don’t know which foods are high on the glycemic index? Read this 2 page article from the CrossFit Journal- Click Here

In CrossFit we teach 2 different nutritional approaches. The first is the Zone Diet, and the second is the Paleo or Caveman Diet.

Here is a simplified version of the Zone Diet that was published in the CrossFit Journal that you can download as a PDF article. The Zone Diet is a diet that focuses on balancing hormones in our bodies that are released by the food we eat. It uses a 40% Carbs, 30% Protein, 30% Fat model and helps to balance the macro-nutrients that we consume.

Zone Diet

The Paleo Diet, or Caveman Diet, requires that we eat lean meats, nuts and seeds, vegetables and some fruit, little starch, and NO sugar. While the Zone Diet requires accurate weighing and measuring of food, the Paleo Diet does not require WAM(weighing and measuring). The idea is to eat plenty of the above mentioned food throughout the day. We have seen similar results from people who have used both diets. They lose body fat, get stronger and faster, and feel better throughout the day.

The seven keys of the Paleo diet according to Loren Cordain, Ph.D

  1. Eat a relatively high amount of animal protein compared to that in the typical American diet.
  2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates from fruits and vegetables, not from grains or refined sugars.
  3. Eat a large amount of fiber from non-starchy fruits and vegetables.
  4. Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.
  5. Eat foods with a high potassium content and low sodium content.
  6. Eat a diet with a net alkaline load.
  7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.

The seven keys optimize health, minimize the risk of chronic disease, and cause excess weight to melt away. This is the way we’re genetically programmed to eat.

Here is a guide to buying fruits and vegetables when they are in season.
Fruits and Vegetable Buying Guide

For most people, the battle to eat healthy foods and avoid harmful ones is ongoing and never-ending. The need to educate yourself and those around you about how to eat healthy is vital. If you have any questions about any of the info here feel free to call or email.

We want YOUR STUFF: Recipes, Info, Links, your stories (good or bad) regarding Nutrition.

Contact Karen on Facebook.

 

Sunday
Nov232014

Amazing Paleo Banana Bread


Paleo Banana Bread - No Grains, No Added Sugar

Ingredients
4 very ripe bananas*, mashed
โ…“ cup coconut oil, or butter, melted
4 eggs
1 teaspoon pure vanilla extract
1 ½ teaspoon cinnamon
½ cup coconut flour *you must use coconut flour - using another flour will not work!
1 teaspoon baking soda
¼ teaspoon sea salt
optional add-ins: โ…“ cup dark chocolate chips (I like THESE because they are dairy and soy free), walnuts, pecans, slivered almonds, raisins, etc.

Instructions
Preheat the oven to 350 degrees.
Throw everything together in a medium bowl and mix until combined.
Pour into a lightly greased (use coconut oil or butter for greasing) bread pan.
Bake for about 45 - 60 minutes or until center is set and top is golden. Enjoy!
*Your bananas should be extremely brown, almost to the point when you would throw them away or freeze them. If they are not overly ripe, your bread will not be as sweet and probably not taste as good. If you are using non-ripe bananas, you should add about a โ…“ cup of maple syrup to the batter.


Author:
Kelly from Primally Inspired
Serves:Makes 1 loaf


Tuesday
Sep302014

Chipotle Glazed Pork Chops

Serves: 3
Ingredients
  • 6 boneless pork loin chops, about 3 ounces each
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • salt and freshly ground black pepper
  • 3 tablespoons pureed chipotle pepper with adobo sauce
  • 3 tablespoons honey
  • 1 tablespoon lard or other cooking fat
Instructions
  1. Season the pork chops with salt and pepper; sprinkle with the garlic and onion powders. Allow to rest at room temperature for about 15 minutes.
  2. Whisk the chipotle puree with the honey in a small bowl.
  3. Melt the lard in a large, heavy skillet over medium-high heat. Sear the pork chops until browned, about 2 minutes per side, brushing them with half of the chipotle glaze. Lower the temperature to medium-low; cover and continue to cook until the pork chops reach an internal temperature of 145 F, another 5 to 7 minutes.
  4. Brush the chops with the remaining glaze and remove from the skillet; cover and allow to rest for 5 minutes before serving.
  5. Nutrition (per serving): 340 calories, 10.2g total fat, 116.3mg cholesterol, 91.6mg sodium, 815mg potassium, g carbohydrates, <1g fiber, 17.9g sugar, 39.1g protein
Sunday
Aug312014

Chocolate Cashew Caramel Bars

1/2 cup butter or coconut oil

1/2 cup pure maple syrup

1/2 cup full-fat, unsweetened coconut milk

Dash of salt

3 cups cashews (I buy them from Costco, and they are salted)

1-2 TBSP coconut oil, melted

3/4 cup dairy-free, soy-free chocolate chips (optional, but highly recommended!)

In a small saucepan, heat the butter (or coconut oil), syrup, coconut milk and salt over medium heat. Place a candy thermometer in and heat until about 230 degrees. Note: If you don’t have a candy thermometer, you can just boil until the mixture has thickened and looks like caramel:

While that is boiling (it’ll take a good 15-20 minutes), place the cashews into a food processor and process until it resembles flour:

Add one tablespoon of the melted coconut oil and process for about 20 seconds. The mixture should be kind of stuck together, with the ability to be pressed down and still hold together. If not, add the other tablespoon of coconut oil and process again. Pour into an 8×8 pan and press down with a spatula until firm. Spread the caramel over the cashews and place in fridge for about 20 minutes. Melt the chocolate chips, and a teaspoon of coconut oil and stir. Pour over the cashew/caramel mixture and spread evenly. Place back in fridge for another 30-40 minutes, or until chocolate hardens. Cut into small squares and enjoy!

Monday
May122014

Tomato Basil Stuffed Chicken 

 

Recipie from Adrian

4 Chicken Breasts, Butterflied

1-2 Tomatos sliced thin

1 Avocado

1 White Onion

1-2 Red/Green Peppers

1 Cup Asparagus

Salt and Pepper to taste

Olive oil

Basalmic Vinegar

PreHeat oven to 350, & turn on BBQ Grill. Butterfly the chicken breast and stuff with basil and tomato slices, close it and place on a tray. Season the outside of the chicken with salt and pepper and place on the grill.

Slice the onions, peppers, and asparagus and place on a cookie sheet, drizzle with  olive oil, salt and pepper, and a little bit of balsamic vinegar. Put it in the oven at 350 for approx 20-30 min. Top with fresh avocado. If not doing whole30 or paleo the chicken would probably be good with mozzarella too!

Monday
May202013

Sweet Potato Hot Dish

Sweet potato hot dish courtesy of Paul---looks yummy!

1LB GROUND BEEF/TURKEY/VENISON/ELK

1 MEDIUM YELLOW ONION

2 MEDIUM YAMS/SWEET POTATOES

2-3 CARROTS

2 CLOVES CRUSHED GARLIC

This is awesome you can spice this any way you want. It can be made for lunch or dinner. Or add scrambled or fried eggs to make a breakfast hash.

 Peel and chop 3 carrots

Peel and chop 2 medium sized yams or sweet potatoes

Sauté in a skillet with coconut oil till fragrant and till carrots get soft.

 In a separate skillet

Chop a medium size onion and sauté in a separate skillet with 1 tbs coconut.

Once clear add ½ teaspoon garlic/2 cloves then add ground beef. Simmer till cooked through.

 Combine both skillets mix together and serve.

 Turn this into breakfast by mixing in scrambled or a fried egg.