CrossFitters are real human beings…some like wine…some like craft beers…some like Margaritas
It’s Friday and you only have 9 hours before Happy Hour can officially start…or its Friday and its 5 o’clock somewhere. So we are bringing you FULL STRENGTH FRIDAY…F**CK YEAH!
When You’re Drinking….
- Drink the Right Alcohol. Or at least don’t drink the wrong ones. Beer, although many of the toxins are broken down by fermentation, is still highly toxic and still has some gluten in it. Avoid at all costs. And, as sad as it makes me, red wine is high in mycotoxins, sulfites, and phenolics. If you’re going to drink, do it with distilled liquors like vodka, brandy, rum, tequila, or whisky, or with a dry white wine.
- Skip the Mixers! This should be pretty obvious, but just about anything that normally gets mixed with alcohol is not Paleo at all and is not healthy. From juice to soda to diet soda to sweet and sour mix, they all have some form of sugar or artificial sweetener, as well as a bunch of other additives. Use Club Soda/Soda Water, which has no sugar. Beware of tonic water, which has added sugar.
- Add Lemon or Lime for Insulin Sensitivity. Alcohol is going to spike your blood sugar. There’s no way around that. But you can make yourself a little bit more insulin sensitive just by mixing in some lime or lemon. Plus, the acidity tastes great with most liquors
MEALS DELIVERED TO FULL STRENGTH DAILY!
Zone Diet Solutions Offers Delicious Nutritious Meals To Help You Meet Your Fitness Goals Zone Diet Solutions prepares you delicious and nutritious meals.
Enjoy healthy, hand crafted meals without any guilt. They say nutrition is KEY and we hold the key to unlock your fitness potential. Our meals help you meet the demands of today’s busy lifestyle while fueling your body with meals that are healthy for you, low in calories, and absolutely delicious. We team with our affiliates to give the ultimate in convenience where you can pick up your meals right where you work out. With Zone Diet Solutions and your daily workout routines, you WILL see results you have been waiting for. Come see why hundreds of people have been switching to ZDS and experience the difference yourself!
Real Paleo… Real Good
Eating Paleo is an incredibly healthy way to eat. When eating Paleo you are eating foods that your body was genetically designed to eat by eating only foods that were readily available during the paleolithic era. Zone Diet Solutions makes only Real Paleo food by adhering to strict guidelines ignored by the competition. You will soon find that you are less hungry and more energetic while decreasing body fat and increasing muscle mass. You will soon be running faster, lifting heavier, feeling better, and looking great. A good Paleo diet is the perfect CrossFit companion. Learn more about Paleo HERE.
Benefits Of Life In The Zone
Life in the Zone brings about almost instantaneous changes. In the Zone your metabolism is working for your body twenty four hours a day, causing you to have increased energy and decrease body fat at the quickest rate possible. Your blood sugar levels are stabilized every time you eat, so you feel less hungry and more alert throughout the day. After only a week your carbohydrate cravings will be a thing of the past. It’s as simple as eating the right combination of foods at every meal, which we prepare for you. It doesn’t get much easier than that. Learn more about the Zone Diet HERE.
Our Packaging and Products
At Zone Diet Solutions we take your health very seriously! We package our meals in microwave safe containers that don’t release any BPA when heated. Our packaging not only ensures that you will avoid chemical leaching into your food like other plastics and styrofoam. We do not use things like ‘atmospheric packaging’ or food preservatives when packaging our meals. We simply us fresh, high quality real food made the same day it is delivered to you. Unlike some other meal services we do not ship you a week’s worth of meals at a time. This is because we personally would not want to eat something that was a week old! If you were to buy a meal on a Saturday afternoon would you wait until the next Friday to eat it? We know that if that was in out refrigerator we would be throwing it out. Not only are these foods NOT fresh, but they are prone to the growth of harmful and poisoning bacteria like botulism! We take these risks seriously, which is why we deliver your meals fresh to you every single day. We guarantee you will not find fresher, healthier meals anywhere. We are so confident in our product you can try it for absolutely no cost, just fill out the sample form below and we will send you some of our meals absolutely free.
Coach Cassy here. Lets talk about “dieting”! Not sure if you know but I am a NASM certified sports nutritionist. I’m going to share my passion for nutrition with all of you to help with your goals.
Chances are if you’re an iron throwing, callused up, fitness junkie and are clued-up in the ways of instagram then you have heard of flexible dieting or IIFYM. If so then you probably have seen loads of mouth watering pics of pop tarts, doughnuts and many delicious forbidden treats.
If you have an idea of what I’m talking about or you’re completely in the dark let me hit you with some knowledge. First off I would like to set one thing straight, Flexible dieting is not a diet. It’s more of a permanent way to live, eat a lot, hit performance goals, look awesome and keep you from throwing your barbell at the friendly CrossFitter next to you in a lost moment of starvation rage.
In a nut shell flexible dieting breaks down to three simple components:
1. Your daily macro-nutrients which include carbohydrates, protein, and fats
2. Fiber goals are usually also tacked onto your macros to purposely force you to make more nutritionally “clean choices”
3. The science behind flexible dieting shows us that as long as you hit your daily macros consistently you will reach body composition goals— like I said in a nut shell.
The actual process of hitting and tweaking your numbers can be a bit overwhelming at first glance.
Let’s talk about the common misunderstanding when it comes to flexible dieting…
Putting Junk food into your mouth all day every day is not what flexible dieting is or what it was ever intended to be. Can it be done? Sure as long as you fit it into your macros. Will you most likely feel like crap, not hit your performance goals, and be dying on the inside? I would say YES. With that said flexible dieting was intended to be based around eating whole nutritionally rich foods while allowing yourself to enjoy treats and ditch the same repetitive meals. Flexible dieting allows you to have variety in life…your life, be social, be sane and still feel and look fantastic while hitting your goals.
When deciding on what types of food to fill your macros with, it’s important to keep in mind what your goals are. A body builder’s goal is very different than a CrossFitter’s goal, that is if your goal really lies within performance and not just looking like a hot ass mofo with your shirt off. But if your goal truly is gains in strength, endurance, speed, and power a day full of complex carbohydrates, lean proteins and healthy fats is going to provide you with lots of needed nutrients, minerals, and vitamins to throw up some impressive weight and eat WODs for breakfast. I’m not saying you can’t eat doughnuts and bacon and all the God given fruits of deliciousness, please do, but fit it in with the real stuff too. You can’t build muscle without carbs people, remember it!
In wrapping it up, I want to note that in my opinion flexible dieting is overall healthier than rigid meal plans. We have all done them and it usually doesn’t last long before if feels like our life if falling apart and will only be made better with a burger, fries, and a whole tub of ice cream. The key is balance, giving your body the appropriate food it needs without the constant restrictions in addition to tweaking your intake as your body adapts. Flexible dieting allows you to enjoy food, improve performance, build lean muscle, burn fat and not kill your vibe.
Need more help figuring out what will work for you? ASK ME.
More blog posts to come so check back for more info…
See you at the box,
CrossFit Full Strength Rules
Must attend meeting: May 19th @ Noon. If you cannot attend the meeting please let us know ASAP!
Start: May 19th
Finish: June 17th (remeasure at NOON)
Entry Fee: $25, sign up HERE
This is not a weight loss competition. This challenge is a way to better health, performance, and a longer happier life.
Before and After: Photo – front, side and back view (optional) but this is a great motivator! A picture is worth 1000 words! You may not like the before pic…so work hard to be proud of the AFTER pics!
What will happen on Saturday???
We will meet and discuss the rules and regulations of the challenge. Saturday we will help get you started on what eating Paleo is all about. You will also need to do some research online in your free time. Please wear loose fitting shorts, shirt, and a sports bra for women. We will be taking caliper measurements so we can measure your results at the end as well. We are not basing this off of your body weight, but we will be taking your weight on the first and last day.
At the end of the challenge the top male and female will be picked on:
1. Points through what they eat
Measurements will have a higher weight in determining the winners.
Prizes: The top male and female will get to create a gift card to Rogue Fitness so you can buy yourself some awesome CrossFit gear. www.roguefitness.com
You will be required to keep track of your eating. Please type this up for us and you must submit this with a scoring sheet that we will give every Sunday. So your scoring sheet and food log (typed out) will need to be given to us on Sunday to receive a new sheet. You must keep track of everything! From this log, you will be give a daily score based on your compliance with the Paleo Diet. A score of 5 would represent a day of….
Each challenge participant will start each day with 5 points. These points represent the 5 main aspects of the Paleo diet.
Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).
Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).
Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!
Do not eat processed foods. Processed bars like Zone and Balance bars, dairy-free creamers, any type of sugar, etc.
Do not drink alcohol, in any form.
Sweeteners allowed=Stevia, Raw Honey, Agave (in moderation)
So, if you follow points 1-5, but have a beer with your dinner, you get 4 points for the day. Subtract a point for the day if you have cream in your coffee. Eat a bagel – subtract a point. Etcetera. If you have a beer, cream in your coffee and a bagel in one day, you’re down to 2 points for that day. If you have a question about whether something counts as a point or not, ask and we’ll figure out an answer.
BONUS POINTS: There is a potential for 5 extra bonus points per week. 1. You get 1 extra bonus point for everyday you participate in a CrossFit workout @ Full Strength. You must check in on facebook. You can do this through your phone. The benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements….ie. CROSSFIT. Train Hard. Eat Clean. Live Life. DO NOT OVER TRAIN! TAKE YOUR REST DAYS. MAX OF 5 POINTS PER WEEK.
WHY DOES OUR WEIGHT NOT AFFECT OUR SCORE???
The challenge was designed to reward those who stay dedicated to maintaining healthy eating, sleep and exercise habits over these weeks of the challenge. The reason it was set up that way is because eating Paleo isn’t a weight loss diet. The concept of Paleo is to provide your body with the optimal fuel that it was designed to run on.
Eating Paleo is primarily about feeling your absolute best, mentally and physically. Looking better in your swimsuit will just be a side effect.
Even for those who aren’t looking to lose pounds, changing how you eat is going to help your body build muscle, and those changes will be measurable.
This article is great. I highlighted my favorite part in orange. It just blows my mind that people truly believe that what they are eating is healthy and is 100% pushing them closer to heart disease and more! When I tell people how I eat, they are shocked. I tell them that I live 99% of my life craving free, satisfied with what I eat, and know that I have detoxed my body from bad foods. When I eat something that my body was not built for, I instantly feel sick. You know you are eating well when your food doesn’t have nutrition facts on it since you are buying mostly fruits and veggies. Our society has made us believe that whole grain bread is ok when it is not! Our bodies were built for Paleo. Try it out and you will see for yourself.
In my home state of Arizona, a restaurant named “Heart Attack Grill” does brisk business in Chandler, a Phoenix suburb. Waitresses in nurse-themed uniforms with miniskirts deliver single, double, triple and quadruple “bypass burgers” (featuring one, two, three and four hefty patties, respectively) dripping with cheese, to patrons who wear hospital gowns that double as bibs. The motto: “Taste Worth Dying For!”
Now, there is much for a medical doctor (as opposed to “Dr. Jon,” the stethoscope-wearing, burger-flipping owner) to dislike in this establishment. If you visit, I implore you to steer clear of the white-flour buns, the sugary sodas and the piles of “flatliner fries” that accompany the burgers in the restaurant’s signature bedpan plates. This is precisely the sort of processed-carbohydrate-intensive meal that, via this and other fast-food establishments, is propelling the epidemic of obesity and diabetes in America.
But the Grill’s essential, in-your-face concept is that the saturated fat in beef clogs arteries, and hamburger meat is consequently among the most heart-damaging foods a human being can consume. As the Grill literature puts it, “The menu names imply coronary bypass surgery, and refer to the danger of developing atherosclerosis from the food’s high proportion of saturated fat…” Aimed at a certain crowd, this is clever, edgy marketing. Some people enjoy flirting with death.
The problem? It’s not true. The saturated fat lauded in this menu won’t kill you. It may even be the safest element of the meal.
Saturated fat is made of fatty acid chains that cannot incorporate additional hydrogen atoms. It is often of animal origin, and is typically solid at room temperature. Its relative safety has been a theme in nutrition science for at least the last decade, but in my view, a significant exoneration took place in March of this year. An analysis that combined the results of 21 studies, published in The American Journal of Clinical Nutrition found that “saturated fat was not associated with an increased risk” of coronary heart disease, stroke or coronary vascular disease.
Although this was not a true study, it was a big analysis. It aggregated information from nearly 348,000 participants, most of whom were healthy at the start of the studies. They were surveyed about their dietary habits and followed for five to 23 years. In that time, 11,000 developed heart disease or had a stroke. Researcher Ronald M. Krauss of the Children’s Hospital Oakland Research Center in California found that there was no difference in the risk of heart disease or stroke between people with the lowest and highest intakes of saturated fat.
This contradicts nutritional dogma we’ve heard repeated since 1970, when a physiologist named Ancel Keys published his “Seven Countries” study that showed animal fat consumption strongly predicted heart attack risk. His conclusions influenced US dietary guidelines for decades to come, but other researchers pointed out that if 21 other countries had been included in that study, the association that Keys observed would have been seen as extremely weak.
Meanwhile, in the years since, there has been increasing evidence that added sweeteners in foods may contribute to heart disease. Sweeteners appear to lower levels of HDL cholesterol (the higher your HDL, the better) and raise triglycerides (the lower the better). That’s according to a study of more than 6,000 adults by Emory University and the Centers for Disease Control and Prevention, and published in April in The Journal of the American Medical Association.
People who received at least 25 percent of their daily calories from any type of sweetener had more than triple the normal risk of having low HDL levels than those who consumed less than five percent of their calories from sweeteners. Beyond that, those whose sugar intake made up 17.5 percent or more of daily calories were 20 to 30 percent more likely to have high triglycerides.
Science writer Gary Taubes has done more than anyone else to deconstruct the Keys mythos and replace it with a more sensible view, informed by better science. I recommend his book, Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control and Disease. It presents more than 600 pages of evidence that lead to these conclusions:
- Dietary fat, whether saturated or not, is not a cause of obesity, heart disease or any other chronic disease of civilization.
- The problem is the carbohydrates in the diet, their effect on insulin secretion, and thus the hormonal regulation of homeostasis — the entire harmonic ensemble of the human body. The more easily digestible and refined the carbohydrates, the greater the effect on our health, weight and well-being.
- Sugars — sucrose and high-fructose corn syrup specifically — are particularly harmful, probably because the combination of fructose and glucose simultaneously elevates insulin levels while overloading the liver with carbohydrates.
- Through their direct effects on insulin and blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes. They are the most likely dietary causes of cancer, Alzheimer’s disease and other chronic diseases of modern civilization.
My point here is not to promote meat consumption. I’ve written here previously about humanitarian and ecological reasons to avoid a meat-centric diet, especially if the meat comes from factory-farmed animals. Instead, my purpose is to emphasize that we would be much healthier as a nation if we stopped worrying so much about fats, and instead made a concerted effort to avoid processed, quick-digesting carbohydrates — especially added sugars. The average American consumes almost 22 teaspoons of sugars that are added to foods each day. This obscene amount is the principal driver of the “diabesity” epidemic, sharply increases coronary risks and promises to make this generation of children the first in American history that will die sooner than their parents.
My Anti-Inflammatory Food Pyramid emphasizes whole or minimally processed foods — especially vegetables — with low glycemic loads. That means consuming these foods keeps blood sugar levels relatively stable, which in turn lowers both fat deposition and heart-disease risk. If you make a concerted effort to eat such foods and avoid sugar, you’ll soon lose your taste for it. The natural sugars in fruits and vegetables will provide all the sweetness you desire.
While saturated fat appears to have no effect on heart health, eating too much can crowd out vitamins, minerals and fiber needed for optimal health. So I recommend sticking to a “saturated fat budget” which can be “spent” on an occasional steak (from organic, grass-fed, grass-finished cattle, see LocalHarvest for sources), some butter, or, as I do, high quality, natural cheese a few times a week.
Andrew Weil, M.D., invites you to join the conversation: become a fan on Facebook, follow him on Twitter, and check out his Daily Health Tips Blog. Dr. Weil is the founder and director of the Arizona Center for Integrative Medicine and the editorial director of www.DrWeil.com.
There’s been much to-do about salt lately. In April, the Institute of Medicine said that 100,000 lives could be saved each year with salt cutbacks.
The FDA heeded the warning, promising industry-wide reductions in sodium levels on processed foods. Over the next 10 years, with ever-so-slight tweaks to sodium content, the FDA will gradually acclimate us to less salt.
But the Centers for Disease Control say we can do something, too—starting with identifying the most oversalted culprits.
The worst offender is not soy sauce. It’s not popcorn. In fact, the top five sodium bombs are not even necessarily that salty.
Chicken and mixed chicken dinners.
Not exactly what you were expecting, huh? Sodium can be an elusive thing. According to WebMD, which claims that nine out of 10 of us ingest too much sodium, many of the foods with high sodium are surprising. From their website:
- Grains contribute 37 percent of our daily sodium. These foods include grain-based frozen meals and soups, breads, and pizza (which is mostly salty bread).
- Meats, including poultry and fish, contribute 28 percent of our daily sodium.
- Vegetables contribute more than 12 percent of our daily sodium. This seems surprising, but potato chips and french fries are vegetables. And canned vegetables, vegetable soups, and vegetable sauces tend to be loaded with salt.
Salt is no small risk. It leads to high blood pressure, which can cause a host of problems, such as heart disease, stroke and kidney disease.
But you can be proactive. The CDC offers several tips for keeping your sodium at a minimum. From the CDC website:
- Know your recommended limits for daily sodium intake.
- Choose foods like fresh fruits and vegetables.
- Read the nutrition facts panel of the foods you purchase and purchase foods that are low in sodium.
- Ask for foods with no or low salt at restaurants.
Some quick facts on Salt:
- A healthy diet should have sodium but presently, westernized diets (fast foods and packaged foods) contain a lot of sodium. We average about 5 – 6 grams a day and some sources report up to 10 grams a day. We should get no more than 2.4 grams a day or what is equal to 1 teaspoon of salt. In a nutshell, we need sodium but not too much.
- However, some people are very sensitive to sodium intake and it can increase blood pressure placing them at a higher risk for heart and blood vessel diseases. In such cases, they should use less or none. Sodium is also found naturally in foods and that will be enough for those people.
- The above point is correct about the daily grams of salt, however, most people measure it in milligrams. Don’t take in more then 2,400 mg of salt per day. In other words, you can not ever eat McDonald’s fries, burgers, chicken nuggets, chips, all the bad junk food because they use extra sodium to preserve it. Sodium is an excellent preservation agent and it’s quite common in pork since pork decomposes more quickly then other meat.
Some great points in this article. Nutrition seems to be such a complicated subject for people. Stick to the basics. Look at some things on the nutritional facts. Some are more important than others. Sodium should be one of the first things you look at! Now look at the ingredients. If it says Sugar…toss it. If it has any words that you do not understand…toss it.
From THE WASHINGTON POST
Here’s a question for the weight-conscious: How often do you see a fat caveman? Exactly. Maybe excepting Fred Flintstone and Barney Rubble, most portrayals of the people who lived 12,000 years ago depict svelte folks baring rock-hard — if hairy — abs. What’s their secret? Surely it’s great exercise to be out chasing woolly mammoths and foraging for berries all day. And it helped that there were no Fruity Pebbles or venti white chocolate mochas hundreds of generations ago.
The idea is not as weird as it sounds, says Jennifer Jeremias, a jewelry artist and research assistant at the American Institutes for Research, as she strolled through the P Street Whole Foods Market recently. After nine months of following the meal plan religiously (with minor lapses for chocolate’s sake), Jeremias, 27, says “eating Paleo” has beaten back debilitating migraines. She insists she sleeps better, her allergy symptoms have disappeared, her mood has improved, and — not her goal but a nice bonus — she has shaved 10 pounds off her solid 5-foot-5 frame.
“I did get a cold, I think, like a few months ago,” she adds, “but it was so mild that it was almost hard to tell if I was sick.”
What’s not to like? Only giving up things like rice, which sometimes feels strange when she visits her Vietnamese mother in Woodbridge, where Jeremias grew up. But she’s getting used to adaptations, such as forgoing noodles in her pho, or using coconut flakes mixed with almond meal for flour.
She has a system. At Whole Foods, wearing a vintage-ish white dress over blue tights and tall black boots, she plops organic apples, ginger, avocado, parsley and crisp fennel into her cart, but skips quickly past the aisles stocked with bread and pasta. From the dairy sections she grabs only a half-gallon of coconut milk and a pint of Coconut Bliss ice cream made with coconut milk and agave (“Finding Paleo-friendly ice cream was like the holy grail for me,” she says). She looks longingly at but bypasses a table of chocolate, considers turkey jerky for a snack, and picks wild-caught yellowfin tuna to cook for lunch. It’s $19.99 a pound.
“I was taught to never feel bad about spending money on food and what I put in my body,” she says.
She figures she spends $100 a week for groceries, and puts effort into preparing meals that are “really beautiful and really delicious. . . . It makes me really happy about being on this diet and staying on it.”
She started the diet last spring on the advice of her fitness coaches at CrossFit MPH near Logan Circle, which offers nutrition counseling with its supervised, high-intensity group workouts. Her coach John Main says there’s no fancy electronic equipment, but a lot of old-fashioned calisthenics — “very prehistoric movements.”
Main says at least half of his gym’s 80 or so members follow the diet pretty consistently, thanks to his convincing pitch that “this is how our human bodies have evolved to consume and process our nutrition” before the “onset of modern agriculture.” (“Modern agriculture” can sound like a disease in Paleo-speak.)
He has followed the diet himself for two years, and believes he’s better able to power through tough workouts, recovers from intense exercise more quickly and has greater “mental clarity.”
The scientific premise, as Main suggests, is that our dietary needs were formed 500 generations ago and are nearly identical to those of Stone Agers. This was first proposed in the 1980s, but popularized with 2002’s “The Paleo Diet,” by Loren Cordain, a professor at Colorado State University. Cordain points to Paleo man’s proper balance of omega-3 and omega-6 fats, a balance that would have prevented chronic heart conditions. He also details the havoc starchy carbohydrates cause for blood glucose and insulin levels and the toxicity of sodium.
Cordain writes that our Paleolithic ancestors were “lean, fit and free from heart disease and other ailments that plague Western countries.” Now, he adds: “Look at us. We’re a mess. We eat too much, we eat the wrong foods, and we’re fat.”
No argument on that last part.
It’s near impossible to even guesstimate how many people are eating Paleo, but you’d likely find followers at one of the 1,000-plus CrossFit affiliates across the country, including at least 15 in the Washington area. Most are educating their clients about eating Paleo, says Chris LaLanne, owner of LaLanne Fitness in San Francisco and the grandnephew of the fitness guru Jack LaLanne. The younger LaLanne is a writer for Cordain’s Web site, http://www.thepaleodiet.com.
Of course, there are skeptics. Harvard professor of social sciences and paleontology expert David Pilbeam writes by e-mail: “I think it’s quite possible there have been at least some genetic changes since the Neolithic [the period after the Paleolithic when anthropologists think farming was born] that would modify digestive processes (enzymes, etc.) to adjust to what have been in many cases quite radically transformed diets,” and he points to most modern humans’ ability to digest milk.
Jeremias is tired of feeling like she has to defend what she chooses to eat, and has reached a point at which she’s not concerned with the nitty-gritty of the scientific data. “I feel like I shouldn’t have to be an encyclopedia of medical research,” she says. What’s important is that she’s never felt healthier.
Still, she says, “I hesitate to talk about it sometimes, especially with my friends because I feel like I’m kind of a weird eater now.” Her best friend, a vegetarian, teases Jeremias by calling her a paleontologist.
Jeremias lives in a group house in Mount Pleasant with four other people in their 20s, including one who’s into drinking green health shakes, a quasi-vegetarian and, according to his housemates, a “pizza-by-the-slice guy.” Jeremias keeps her own white mini-fridge on top of her housemates’ beer fridge (Jeremias rarely drinks alcohol, which is not strictly Paleo). In September she attempted to wow her housemates with a five-course Paleolithic extravaganza, she says, “so they can understand why I’d want to eat this way.” It worked, though not to the point of converting anyone.
Anna Shoup admits, “We were kind of skeptical at first,” but then came that dinner: sesame tuna; lettuce wraps with ground turkey and veggies in an almond-butter sauce; a fennel-and-apple salad; a “pasta” dish made with spaghetti squash noodles and coconut milk; and roasted asparagus. While Jeremias is out of earshot preparing lunch after the shopping trip, Shoup reports, “It was amazing.”
Modernity does intrude, even for the most ardent Paleophile. Dark chocolate “is my cheat,” Jeremias admits. “Everybody has that one thing that they need for their sanity.” She sometimes puts chocolate chips in her Paleo pancakes (almond-nut butter, eggs, unsweetened applesauce, vanilla and cinnamon fried in coconut oil).
But now when she does eat off the diet: “I immediately feel physically ill, bloated and really lethargic. I think [before eating Paleo] I was probably feeling like that all the time.”
People always talk about nutrition in regards to food, but always forget one of the most important parts…STAYING HYDRATED. Now would be a great time to read up on this since it is getting very hot outside. Its always important to drink a lot of water, but we think about it and stress it more that is over 100 degrees outside. Better now than never. So here are some of my tips for water…if you have it on you, you will drink it! I’ve noticed that even though the unlimited supply of water is available through my filtered fridge…I still never drink it. Once I have bottles around, I drink and drink and drink. So the moral of the story is…keep a bottle of water on you at all times. You can refill it and you always have water right by your side.
All of the articles I read said to stay away from coffee. If my life was able to function 100% without coffee that would be amazing, but the reality of it is that I drink coffee and will not give it up. Sorry! So here is a good rule to go by…for every 1 cup of coffee, you now need to consume 3 cups of water.
Here is an easy way to figure out how much water you need:
BODY WEIGHT / 2 = # of ounces of H20
For every hour of exercise you should add another 20 oz
DISCLAIMER: If you do not drink this much water on a daily basis slowly ease your way into this or you will spend your work day and a sleepless night in the bathroom.
For the full link to the article CLICK HERE
An athlete’s life is quite challenging. It requires a lot of physical, emotional and psychological effort. An athlete has to undergo the serious hardships of constant training, exercise and a high maintenance diet. It’s certainly not all fun and games as others may think. We can’t deny the importance of training in an athlete’s life. His performance in the game, more often than not, is always determined by the quality and quantity of his training. Training which involves a high level of physical endurance and many liters of sweat.
Now this is where hydration comes in. As we know, the human body is made up of 65% water. That’s a lot of water, and maintaining that much of it can be quite difficult especially when you’re an athlete. When you work out, you sweat, and when you sweat, you loose that precious water from your body in the process. Also there are other body mechanisms that contribute to the loss of water. So the bottom line is that dehydration can occur if you loose too much water and that’s something you definitely want to avoid.
Research has proven that being even 2% dehydrated decreases 10% of the total performance an athlete could make. In a world where competition and winning is everything, that much decrease, however minimal it may seem, is considered as a major threat. All your efforts could certainly fall into nothing and would be put to waste.
The best solution to this problem is rehydration. It is the process of continually replenishing or replacing the amounts of fluids, particularly water, which were lost from your system while you were working out. Rehydration may seem like an easy task but you have to remember that it is something that must be carefully studied and measured.
Before starting on a workout, an exercise or any activity, make sure you had enough water. It will be better to provide your body with more than what it needs than make yourself prone to the dangers of dehydration. Next, make sure to drink even during the activity itself. It is not wise for anyone, professional athletes and amateurs alike, to drink only if you feel thirsty or if you feel the need to.
If you wait for the urge to drink to come, chances are, you will already be dehydrated by the time you take in your fluids. Satisfying your thirst alone would not be enough to replace all the lost fluids nor will it be effective either. It will take more than a day or so before your body will be able to regain all the water that you have lost. Thus, any active person should consider drinking more that what he feels is enough for him.
All fluids are not appropriate to drink during workout. Some might be of less help and others may further aggravate the situation if taken without precautions. Caffeinated drinks are one of these. These drinks have high caffeine content in them. You have to understand that caffeine is not found in coffee alone. Colas, ice teas and some thirst quenchers may also have a high caffeine content. Make sure to read their labels before drinking them.
You will also have to avoid alcohol as much as possible. Minimal amounts of it may not be harmful, but once you’ve had too much of it, you will again be risking your athletic performance.
Caffeine and alcohol are both diuretics. It means that these substances will cause you to urinate much more frequently and thereby speed up the process of dehydration.
The best fluid to take in activities lasting about 1 to 2 hours therefore is plain water. That together with proper diet and training is enough to give your body what it needs to put forth an excellent performance. In cases where you are required to be in constant action for the entire day, you will have to consider taking in sports drinks in addition to your plain water.
Working out the whole day can wear you out and deplete your electrolytes thus causing you to loose that much needed energy. Sports drinks will help replenish the fluids plus the electrolytes you have lost during the activity.
The main role of hydration and water in relation to a physical workout is something every athlete must know. You must remember that other than allowing yourself to perform better, water is the one element your body can’t live without. Just as any other living organism here on earth, the cells in your body need adequate amounts of water for it to be able to work at its best. Whether you like it or not, you will have to take it in. Staying well hydrated should be one of your primary aims during tedious workouts and activities. So go on! Drink it up and train hard!