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.

 

Friday
Jan072011

Butternut Squash Soup with Adobo Chilies - Jean Wolter

Ingredients

  • 3 tablespoons olive oil, divided
  • 1 medium butternut squash, halved lengthwise, seeds discarded, washed, and reserved
  • Salt and freshly ground black pepper
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 2 garlic cloves, minced
  • 6 cups chicken broth, divided
  • 2 teaspoons minced canned chipotle chiles in adobo

Chipotle Cream:

  • 1 teaspoon minced canned chipotle chiles in adobo
  • 1/2 cup coconut milk
  • Salt and freshly ground black pepper

Directions

Preheat the oven to 400 degrees F.

Using 1 tablespoon of the olive oil, grease the sliced surface of the squash and season with salt and pepper, to taste. Arrange on a baking sheet and roast until very tender, about 45 minutes. Remove from the oven and let cool.

In a large heavy pot over medium-high heat, add the remaining olive oil, onion, celery, and carrot, then season with a pinch of salt. Saute until just tender, about 10 minutes. Add the garlic and saute for 2 minutes. Scoop the butternut squash flesh into the pot and stir. Add 4 cups of the chicken broth and bring to a boil. Reduce the heat to low, cover the pot, and simmer until the vegetables are very tender, about 30 minutes.

Turn off the heat and using an immersion blender, carefully puree the soup until very smooth. If necessary, add more of the remaining stock to create desired consistency. Mix in 2 teaspoons of the chipotle into the soup, and season with salt and pepper, to taste.

In a small bowl, mix together 1 teaspoon of chipotle and the coconut milk. Season the chipotle cream with salt and pepper, to taste. Transfer the soup to bowls. Top each with a dollop of chipotle cream and serve.

Cook's Notes: Serve this hearty bisque for dinner on a cool autumn night, or pour it into individual shot glasses for a savvy appetizer.

A chipotle chile is a smoked, dried jalapeno. They can be found dried, pickled or canned "in adobo" which is a sauce made with ground chiles, herbs, vinegar and spices. The sauce tends to be more mild than the chipotles themselves and can be used in place of them to reduce the heat in a dish. Dried or canned chipotles are easily found in most supermarkets.

This soup is awsome with a protien like grilled chicken or ham.

The original recipe came from the FoodNetwork.com

Friday
Jan072011

Nutritional Success

Hello Everyone,

So this is the first time posting something to the Nutrition page on the CFTA website. We will start posting Paleo recipes and tips for success. You will be able to post your comments as well.  We would love to post your success stories from the last food challenge so please email them to Dave (if you haven't already) and we'll get them up on the Nutrition page.

There will be a new nutrition challenge starting soon so start thinking about what change you would want to make to your diet or lifestyle.  Think about what you could add or change in your life that might help your overall health.  This can be anything from cutting out gluten, dairy, sugar, alcohol, etc., vowing to get a solid 8 hours of sleep every night or committing to hitting the "box" three days a week.

If you are interested in checking out what "eating Paleo" is all about pick up Rob Wolff's book Paleo Solution, or check out www.everydaypaleo.com. Many of your fellow athletes are also a good source of information.  Do you have a good paleo recipe?  Please submit that as well and we'll post it.

This time around many of us would like to have more regular "check-ins" during the challenge  - just to keep everyone motivated and excited. If you have any ideas that you think might help improve the "challenge" or help athletes be successful please try posting some comments to this blog.

Thanks and Good Luck,

Your CFTA Social Committee :-)

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