I wanted to write this article after an incident that happened last night after our first June foundation CrossFit class. A very quiet student was a complete sponge during the first class. He listened intently, didn’t say very much, and did all of the movements as he was told. He fixed his corrections that we coached him through and pushed through his first W.O.D. As everyone that participated in the class left, he stuck around, nervously, and asked Chris (who lead the class) if he could ask him a question. Here is how the conversation ensued:
Student (stuttering and pacing looking intently at Chris): “umm, I’d like to know how long it took you to look like that.” (Disclaimer to all of my CrossFit Tantrum readers, Chris had his shirt on the entire class).
Chris: “buddy, I’ve been doing this for a long time! You should have seen me in college, I was a twig”
Student: “so, so, what do I have to do to look like you”
Chris: “hard work and dedication! Follow the nutrition sheet we just gave you and come to class”
Student: (eyes super wide and still nervously pacing and slight stutter) “Ok, ok, I can and I will do that”
That melted my heart! This student is taking action steps to make his life better. He showed up, alone, to CrossFit, something he has never done before, to better himself. To stay after class and talk to the 6 foot 6 intimidating coach to know what he can do to be more like him, completely blew my mind. I’m so excited to see where this student will be in 3 months! This is what made me want to write up a better nutrition sheet for not only our CrossFit members, but for you, the reader. Just some pointers to make life a little bit easier, so you can push through harder!! Everyone should be like this student. I wanted to share this story so I can give him major, major props!
What if everything you have been eating, is wrong? Has the FDA been “egging” you on all along, so that we all end up fat, sick and nearly dead? Let’s have a wake up call, guys, it’s 2016. With the advances in clinical nutrition and furthering long term nutritional studies, we have a lot of data to comprehend.
Lets look at 1. Carbs 2. Dairy and 3. Red Meat
- Let’s start off the ever popular carbohydrate. I’m not going to break down the science of simple carbs vs. complex carbs, as this will make for a very boring, unnecessary read. Know this: simple carbs are fast digesting sugars, white breads, candies, etc., that are great post workout, but can increase your glycemic index, making you hungry. Complex carbs are your rices, potatoes and wheat bread that take longer times to be absorbed into the bloodstream (low glycemic level) and also digest slower. We all think avoiding grains will help us shed pounds. For some, it will. But for most of my audience, you all are reading this for weight management and performance. Whether you want to lose weight or increase performance, eating grains will help you. (Disclaimer: Of course, this is not pertaining to anyone with autoimmune or inflammatory related i.e. Rheumatoid arthritis, etc., type of diseases. This article is pertaining to healthy systems.) Science has found that grains can slow or stop the release of the stress hormone cortisol (the belly fat hormone). Your whole grain foods can resist the absorption of fat into storage (betaine, an amino acid). You need these types of fibers in your diet. Acetate is released by your body when you eat fiber, which triggers the brain to tell your body to stop eating.
- Are you eating low-fat dairy and fat free yogurt? Please get out from under your rock! There was a 2015 study in the American Journal of Clinical Nutrition that stated we should cut down on saturated fats. The study looked at the nutritional history of 26,930 people (ages 45-75), and the incidence of diabetes. Get this: subjects who ate the higher fat dairy products had the lower risk of diabetes. Not only do we know that calcium, protein and vitamin D are found in higher fat dairy, but we need the fat that goes along with the diary to get protective effects. Dairy should always be used in moderation, but dairy is saturated fat. Any time that you are eating low-fat or no-fat dairy, you aren’t eating dairy, you are eating artificial sweeteners and fillers.
- What about red meat? Should I use that in moderation, also? It’s filled with fat, isn’t that bad? Red meat, dairy and eggs all contain conjugated linoleic acid, or CLA. CLA is a trans fat that helps to improve heart health and promote weight loss around the midsection. Grass-fed beef is the highest in CLA, also the highest in stearic acid (saturated fat that actually reduces cholesterol), and more omega-3 fatty acids. Always buy local grass fed beef! Weir Beef in Murrysville is where I get mine. Contact Ben anytime at www.weirmeat.com!!
A few more points:
- never eat anything labeled “Diet”
- nuts are packed with protein and healthy fats to promote weight loss. Bulking and can’t get all of your fats in one meal? Try macadamia nuts.
- Most fish we eat today are filled with soymeal. Make sure you are buying wild caught fish. The soymeal will cause your body to be in a high inflammatory state and you will gain weight on fish such as talapia, catfish, and most salmons if you are purchasing farm raised.
- Like beef, turkey is particularly high in CLA. Chicken, on the other hand, is devoid of CLA, but it’s the number-one source of our worst abs enemy, linoleic acid. Any nutritionist who steers you toward chicken and rice is undermining your abs! Eat more…turkey!!
- Carb cycling throughout the day is important. Plan your meals around your workouts. If you workout after work, make sure you are eating 3-4 meals throughout the day. Your meal should consist of protein, healthy fats, healthy carbs and green veggies. Eat more carbs within an hour of working out in order to replace glycogen storage that you broke down during the workout i.e. get your gainz!! Casein protein always before bed. If you want your muscles to feed at night, take 25-30g of Casein (chocolate), 2 tsp of peanut butter, 1 tsp baking soda, little bit of almond milk to moisten. Stir, heat in microwave for 45-60 seconds. Antoinette’s recipe, thank you, it’s the best thing ever.
- Homework: Share your tips on my facebook page, Power Cleans and Pancakes, to help everyone achieve their goals!