July 15, 2010

For time:

10-9-8-7-6—-1

pull ups

ring push ups

sumo deadlift high pull    135/95 lbs

You may have seen some kickboxing happening at the gym recently.  It’s Brian’s super wife Sandy & her crew who were recently displaced by the fire at St. Paul’s Church.  Sandy runs the Kickass Kickboxing classes on Tues 8-9pm, Thurs 7-8pm,  & Sat 11-12 in FirePower until the church is repaired.  FP members are welcome to drop in for something different.  You can get a 6-pass card for $50 that can be shared by a family or an individual person.  No experience required.  If interested, email Andrea or Brian to get a card.

Only 5 more weeks till Turtle Jr comes home….

Marshall Law

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The Top 5 Super Foods

Nourishing yourself doesn’t have to drain your bank account, and some of the most common (and cheapest) foods are just as beneficial for you as the fad “super foods” that are heavily marketed. In light of all the confusion about what we eat, I have compiled a list of the top 5 healthiest foods that I think everyone should routinely include in their diet. All of them are filled with health-promoting nutrients, and in a lot of cases, can even be viewed as cheap natural medicine. I invite you to try each of these over the next little while in order to experience what these superfoods can do for you.

Super Food #1: Kale
I could write an entire book about the health benefits of kale (and looking at the length of this blog, I almost have!). In my opinion, it is one of the most nutritious vegetables available, yet most people have never heard of, nor laid eyes on, this leafy green. There are so many varieties of kale, from curly to ornamental, to even “dinosaur” kale! Each variety differs slightly in colour (green, white, blue-green, and purple), as well as in taste (spicy and bitter to more mellow and sweet).

As a part of the Brassica or cabbage family of vegetables, it contains anti-cancer compounds called glucosinolates and methyl cysteine sulfoxides. Studies have shown that the specific glucosinolates that are contained in kale appear to reduce the risk of many different cancers, including breast, ovarian, and colon cancer. Kale is also a healthy food to support detoxification of the body. More specifically, consumption of kale has been found to up-regulate enzymes within the liver which neutralize cancer-causing substances, as well as alter gene expression to increase the body’s overall number of detoxifying enzymes. Furthermore, kale contains a considerable amount of dietary fiber to support regular elimination, as well as three times more calcium than phosphorus to help support strong healthy bones.

This leafy green can easily be incorporated into your diet in many ways: You can add some raw chopped kale to your salads to add a spicy punch, or you can lightly steam kale and add a tablespoon of organic butter for a delicious side dish to any dinner. You can puree cooked kale and add it to almost any fall or winter soup. You can blend it into a morning smoothie, or even juice it with other fruits and vegetables for a mineral-rich drink. It tastes particularly delicious when steamed and accompanied by a handful of walnuts (see the benefits of walnuts below).

Super Food #2: Flax Seeds
This super food is one which I learned about years ago from a member of my family (who insisted on adding ground flax to almost everything she ate!), and one which I incorporate into my own diet almost every day. Flax seeds have a long history, as they were originally cultivated in Mesopotamia, and have been recorded to be utilized as a food as far back as Ancient Greece.

This golden-brown seed is one of the richest sources of the omega-3 fatty acid, alpha-linolenic acid (ALA). It is the high ALA content of flax seeds which makes it a super food for anyone looking to support the health of their cardiovascular system. More specifically, regular consumption of flax can help to reduce total cholesterol levels, LDL or “bad” cholesterol levels, as well as blood triglyceride levels. Furthermore, the high ALA content of flax seeds also makes it an excellent “anti-inflammatory” food, with studies showing that it can help to reduce the inflammation involved in arthritis.

Flax seeds also contain phytoestrogens, which can work in the body to balance hormone levels, making them a staple for anyone who is suffering from the hot flashes, mood swings, and irritability associated with menopause. Some research has also indicated that regular flax seed consumption may also be a promising natural medicine for those suffering from depression and memory problems. These nutrient-rich seeds also contain a good ratio of insoluble to soluble fiber which can help relieve constipation naturally, and promote regular daily bowel movements. Ground flax seeds can be used in smoothies and shakes, and can also be added as a healthy addition to any baked good. You can also use ground flax seeds as well as flax oil in salad dressings, which will give your salad a warm, slightly nutty taste. One thing to remember however: Flax seeds, particularly once ground, should be stored for in your refrigerator or freezer to prevent them from going rancid. Flax seed oil should never be exposed to heat, and should be purchased in a dark bottle which light cannot pass through.

Super Food #3. Sea Vegetables
You’re asking yourself, “What the heck are sea vegetables?”. Essentially, they are vegetables that grow in the sea, often known as seaweeds.  There is such a wide variety of sea vegetables to choose from, usually categorized by colour, each with a distinctive texture and taste. Some particularly delicious seaweeds are the brown variety (Kelp, Kombu, Wakame), and the red variety (Nori, Dulse). Sea vegetables are a rich source of minerals, such as calcium and magnesium, important for both bone and cardiovascular health.

Even more importantly, they are a great source of the important mineral iodine, with a half of a cup providing almost 300% of our daily requirement. Dietary iodine sources can be useful for supporting the health of our thyroid (and therefore promote a healthy metabolism), and can be medicinal for anyone suffering from hypothyroidism. However, I consider sea vegetables a super food mostly because they contain high amounts of lignans, phytonutrients which can help reduce the development of breast cancer in post-menopausal women, and fucans, a carbohydrate-like compound which can reduce inflammation in the body.

Sea vegetables can easily be worked into your meals without you even knowing it! You can buy them in their dried form, grind them up, and sprinkle them on your food as an alternative to table salt. Nori seaweed can be purchased in dried sheets which can be made into delicious California rolls, using your favorite vegetables and brown rice. They are also delicious chopped up and tossed onto a salad or into a warming winter soup. You can also use Kombu when you are cooking dried beans to make the beans easier to digest (and to remove their gassy side effects!). Use 5 or 6 inches of Kombu for every 1 cup of dried beans in order to see results.

Super Food #4. Quinoa
This ancient grain is gaining popularity among vegetarians and vegans these days, as it is considered a complete protein, containing all of the essential amino acids. Quinoa is actually a seed that was a staple for the Incas, who held it in high esteem for the stamina it provided warriors. This seed doesn’t contain gluten or wheat, therefore it is a great alternative for those with either wheat or gluten intolerances. I consider quinoa a super food not only because of it’s amino acid profile, but also because it is a rich source of alkaline minerals, such as magnesium and calcium. In fact, quinoa contains a ratio of magnesium to calcium of about three to one, making it easier for you to absorb these important minerals, and therefore helping you to create and maintain strong bones.

Quinoa is typically boiled in water or broth, and can be a fantastic addition to any meal. I enjoy quinoa regularly, adding a dash of cinnamon and some natural seeds and nuts for a lovely (and filling!) breakfast. It tastes great in soups and stews, and can be eaten cold accompanied with other fresh veggies and chopped olives for a delicious summer salad. Raw quinoa can even be sprouted and eaten as a crunchy snack, rich in live enzymes.

Super Food #5: Avocados
This rich, buttery, and heart-healthy fruit (yes, I said fruit….) is native to South America, and is such a beautiful food in terms of nutrients that it can be eaten by itself as a meal. Avocados are about twenty percent fat, but these fats are mostly monounsaturated, beneficial for reducing LDL cholesterol and total cholesterol levels. These lovely green morsels contain large amounts of potassium and folate, both of which are important nutrients to support a healthy cardiovascular system as well. Aside from these health benefits, avocados also contain a large amount of glutathione, an antioxidant which protects your cells from being damaged from free radicals (the “bad guys” in terms of disease).

You can prepare avocados in many ways. I often cut avocados in half, remove the pit, and eat them with a spoon for lunch. They are also delicious as a topping for your favorite salads, in dips, and on top of black bean soup.

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Well, there they are, the top 5 super foods to include in your diet regularly, in my opinion. Try them, enjoy them, treasure them. With all of this being said, keep in mind that all unprocessed foods contain nutrients, in varying amounts, that are beneficial for your health. A local organic apple can be just as nutritious as any of the 5 foods above. I challenge you to include more natural, whole foods in your diet this week, and start to stay away from “foods” that come in a box with ingredient lists which contain numerous multi-syllable words that you can barely pronounce. If you do so, I guarantee that you’ll begin to discover many more fruits, vegetables, grains, nuts and seeds which can do super things for you too!

Source: www.healthygirl.ca

Author: Heather Bucciachio, founder of Naturally Nourishing

June 15

Ten rounds for time of ;

• 15 dead lifts  135/95 lbs
• 15 push ups

Please remember to sign in before each class with your membership card – punishable by 3 muscle-ups each time.

Looking for some summer activities for the kids? Get your little ones and teens signed up for a FirePower Summer Kids Camp! The half-day camps run for 1 week and are incredibly fun!  Coach Mitch takes them on a week of outdoor adventure, CrossFit, games, learning, stories and more!

Kids Policy at FirePower

So, this past weekend was a little too much with kids at the gym; enough so that we’ve had a tough weekend evaluating banning kids from the gym entirely. Here’s the background:

Pros for having kids around:

• We are a family-focused environment
• Kids love the place
• Many of us have kids in similar age groups – makes for a great playgroup
• Many families couldn’t workout if they couldn’t bring their kids
• George and Andrea’s kids have to come for the gym to function

Cons for having kids around:

• Some members come to get away from their kids & some don’t have kids
• Kids can get hurt on the training floor
• They make a mess of our place, get into chalk, water, desk supplies, and more
• Kids can get hurt on the training floor
• We don’t have any formal supervision for kids and it’s not our trainer’s responsibility to watch out for your kids
• Did we mention kids can get hurt on the training floor?

Our primary responsibility is to provide you the best CrossFit and Boxing training to give you value for your membership.  We are not willing to take on the liability/responsibility of your children at the gym, nor are our staff & trainers. Before we pull the plug entirely on allowing you to bring your children, we’re willing to give this one last shot.  If it isn’t adhered to, we’ll have to politely ask you to not bring your children anymore, even if it risks your membership with us.

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Kids Policy at FirePower:

1. Kids are not allowed on the training floor AT ALL during class times.  This includes the boxing area when boxing classes are on.
2. PARENTS are directly responsible for the behaviour and actions of their children.  You are not allowed to bring your kids, and forget about them while you do your class.  We don’t run wild in your house, do not let your children run wild in ours.
3. If your children make a mess (i.e. crackers or snacks, in the hand chalk, etc) CLEAN THE SH*T UP!!!!
4. Kids are ONLY allowed in the lobby area, upstairs in the kids area or outside (YOU must make sure they don’t get run over…not us!) Scooters and bikes are welcome…for use in the parking lot…not across the floor while thrusters and OHS are happening!!! Don’t forget proper safety helmets.
5. Kids can play in the boxing area if a class is not happening.  If a boxing class is on, they can go in the ring but must not disrupt the class.  See rule # 2 on wild kids.  I reserve the right to punch your kid if they run in between the heavy bags in the middle of a round.
6. If your kids are playing in the lobby area, YOU must bring them something to play with or colour. NO KIDS ARE ALLOWED BEHIND THE DESK AREA. This includes taking all my pens, promo materials, printer paper, etc.  I don’t buy printer paper to amuse your kids.  Also, if they can’t leave my white board alone in the lobby, REWRITE the f-ing sign!!!!!!  And to the angelic kids who used a pen to carve little stars in the drywall…I will get you while you sleep you little buggers!
7. If your kids trash the kids area upstairs, please take 30 seconds to help us keep the area clean.   We don’t hire full time cleaning staff to keep costs low so we can keep your membership fees the same.  We do our best but PLEASE, throw us a bone!
8. George could eat 3 small children for dinner. If your kids bug him again like this past weekend, I will personally give him a fork to get started! I give him enough to be grumpy about…don’t need any help!

So…are we clear?

Why Do You Comment On The WOD?

We’re on a quest to find out why you take the time to comment online for the wods or why you don’t!  Let the chatter begin…

Post to comments!

Defining People…Defining Moments: Jay & Tammy’s Story

Tammy & Jay’s Lifestyle Change.  How putting a little FirePower into your life can make a BIG difference!

Jay and I joined FirePower Training in October and cannot believe how becoming members of FirePower can change you both mentally and physically. I just had our second son 6 months ago and was trying to work off the excess baby weight I put on (80 lbs of it) and over the summer with Jay’s busy schedule he was slowly adding the pounds.

He decided to check out the facilities one day and asked how many classes in a day you could do.  George replied I don’t think that your body will be able to do more than one.  We both decided to try out a week of the beginners class and have never been in so much pain, I think child birth was easier. After that week we were addicted.

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In only a few short months I have noticed such a big difference in Jay. In the 16 years that we have been together he has never looked better. We would like to thank the trainers for always being there to guide us and of course, yell at us when we need it. Actually, the real reason was we were having nightmares of George yelling at us when we got back for being out of shape in only a week.

It has become a lifestyle change for us,  when we were on vacation we continued to keep up with our workouts everyday, using dumbbells to do kettle swings, workout benches to do box jumps.

We have not changed how we eat, what we have changed is making sure we get to workout at least 5 times a week. It has become such an addiction that we try to find someone to watch both the kids so we can go at the same time or we will do a switch off. Even on days when we are so tired we make it in and we feel awesome after the workout. Each day is a challenge, but each day we get stronger.

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I have attached pics of us…Jay at a size 42 and now a 34/36….me at a size 12/14 and now a 5/6.

Tammy

Fat or Fiction: Changing the ratio of Omega 3 & 6

Fat is probably the most misunderstood component of the human diet. The acquisition of scientific terminology as marketing jargon has certainly increased this misunderstanding. Most consumers are now aware of terms such as omega-3 and omega-6, and essential fatty acids, and know that there are such things as good fats and bad fats. Unfortunately this does not mean that people are making wiser food choices.

A product endorsed by the heart foundation, for example, such are margarine, may be touted as being a source of omega-3, yet this product also contains trans fatty acids, which science has shown contribute to cardiovascular disease. This is a perfect example of a so-called ‘good fat’ turning renegade when subjected to industrialization and refinement.

A consensus is emerging among researchers that our bodies are designed to function using a whole food pre-agricultural diet high in long chain polyunsaturated fatty acids. Long chain polyunsaturated fatty acids are found in cold-water deep-sea fish such as salmon and tuna. Omega-3 fatty acids are also found in flax seeds, walnuts and dark green vegetables. The science that supports the use of omega-3 fats as health promoting agents also makes the important distinction: that the quality of these fats effects their function, as does the ratio to other fats in the diet such as omega-6 and the arachidonic acid derived from saturated fat.

Quality: the changing ratio of Omega-6 and Omega-3

Omega-6 and Omega-9 are polyunsaturated fatty acids (PUFA). PUFA’s are sometimes called essential fatty acids because they cannot be synthesized by the body and must be provided through the diet. Generally, our diets contain far too little omega-3 and an excess of omega-6 fat. Experts looking at the dietary ratio of omega-6 to omega-3 fatty acids suggest that in early human history the ratio was about 1-4:1. Currently most Australians eat a dietary ratio that is around 20-50:1. The optimum ratio is most likely closer to the original ratio of 1-4:1. For most of us, this means not only increasing our omega-3 intake, but also greatly reducing the omega-6 fatty acids we consume.

We should also bear in mind that the ratio of omega-3 to omega-6 in these foods has changed with the use of factory farming techniques and growth enhancement practices in agribusiness. Researchers at the Weston Price Foundation have observed that organic eggs from hens allowed to feed on insects and green plants can contain omega-6 and omega-3 in the beneficial ratio of 1:1, but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.

Why You’ll Never See Obese Fish: Marine oil for weight control

When we significantly reduce the omega-6 fatty acids in the diet and increase the Omega-3’s from marine oils, the metabolic rate is increased. Marine oils also reduce the insulin response to oral glucose. This means that the body utilises the energy from carbohydrates more efficiently, without storing it as fat.

Essential Fatty Acids (EFA’s): A safer aspirin

The increased omega-6/omega-3 ratio in our diet most likely contributes to an increased incidence of cardiovascular disease and inflammatory disorders. If we correct this ratio and increase our intake of high quality omega-3 inflammation is reduced, as is the incidence of cardiovascular disease. Omega 3 fatty acids modulate prostaglandin metabolism. Put simply: the omega-3 fatty acids available in deep sea coldwater fish such as salmon, mackerel, sardines and tuna have an anti-inflammatory action similar to aspirin. When aspirin and other non-steroidal anti-inflammatory medications (NSAIDS) are used frequently to treat conditions such as arthritis, they can have serious long-term side effects. The omega-3’s in marine oil, on the other hand have an excellent safety profile. Scientists have also recently discovered a key anti-inflammatory fat in the human body, which they have named Resolvins. Resolvins are made from omega-3 fatty acids.

Fat: Brain food

Apart from water, the human brain is composed of 60% fat (lipid). Lipid is a general term for fatty biochemicals such as phospholipids, triglycerides, ceramides and free fatty acids. Unlike other body membranes, neurons (brain cells) contain a very high percentage of polyunsaturated fatty acids. These are required for important functions such as signal transfer and data processing. The brain needs dietary fats (saturated and unsaturated) to function correctly. There is now very good evidence to link conditions such as ADHD, dyslexia, senile dementia, clinical depression, bipolar disorder and schizophrenia with a deficiency of long chain PUFA in modern diets. The best sources are from cold-water deep-sea fish.

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• Source: www.foodmatters.tv
• By Professor Ian Brighthope

Gum Disease – The Silent Killer

The mouth is the gateway to the body because all cellular function and major systems begin with fuel that is processed in the mouth.  Poor nutrition and body health starts with a poor environment in the mouth – the proverbial “Garbage in, Garbage out”.  Interestingly enough, the mouth is the last place to receive nutrition for its own function – the gums, teeth, etc – even though the process starts in the mouth.  Therefore lack of nutrition becomes a never-ending cycle of poor health leading to more poor health – all from poor health of the mouth. DR W Loesche at the Michigan School Of Dentistry associates poor dental health with “early death from any cause” and DR Jack Caton President of the American Academy of Periodontology states that “avoiding periodontal disease is not just important for keeping teeth for a lifetime, but also in keeping the rest of the body healthy.”

It all begins in the mouth!

According to the American Dental Association approximately 75% of our population has periodontal problems.  This statistics has widespread implications for our general population. Do your gums bleed? Are they red or puffy? Has you dentist ever told you that you need to brush better or see the hygienist more frequently? If your answer to any of these questions is “yes”, then you have some form of periodontal or gum disease. However because symptoms of gum disease are often silent until the later stages, you are likely to have gum disease even if you aren’t experiencing symptoms.

In a normal healthy mouth there is always a slight space between the tooth and the bone called a pocket, which is usually about 1-2mm (about an eighth of an inch). Poor oral hygiene and/or poor nutrition will allow plaque, or hard deposits to form on the teeth. These deposits allow for the growth of bacteria that cause inflammation of the gum tissue. The bacteria also release toxins that help break down the tissue, helping the infection to progress. As the infection progresses, the gum tissue becomes red instead of its normal healthy pink color and will get puffy.

As the infection continues, bleeding will occur, especially when you floss or brush. Aside from these effects the bacteria migrate into the pocket and begin to destroy the periodontal membrane. The toxins produced by the bacteria will also destroy the bone in the immediate area. The process can be seen by a deepening of the normal healthy pocket from 1 to 2mm to 3 to 4mm and in severe cases 7 to l0 mm or more. The effect is that the teeth involved are loosened and will eventually fall out.

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What can you do about Gum Disease?

Hippocrates said “Let Thy Food Be Thy Medicine, And Thy Medicine Be Thy Food.” He was one of the great doctors of all time because he believed that a well-nutritioned body can heal itself without the need for the synthetic medication that we use so often today. These poisons are just treating the symptoms, masking the real problems and creating other problems through terrible side effects.

Our bodies consist of trillions of cells working in miraculous symmetry. For these cells within our body to stay healthy, we must supply high quality nutrients. Unfortunately, most modern-day food is processed, bleached, refined, adulterated, irradiated, pasteurized, homogenized and are at least a week old by the time you eat it. This food cannot furnish all the wholesome necessary nutrients you need. It is thus of paramount importance to choose organic, nutrient-rich foods.

by Victor Zeines, DDS and Nutritionist, as seen in Food Matters (www.foodmatters.tv)

April 5:

Happy Easter Everyone!  Reminder the gym is closed for the day but it’s a great day for a run! 

WOD: 5K run.

Thanks to all who came out to support CF Orillia on the weekend for the benefit challenge.  As soon as pics are avail, we’ll post them.  Sign up today for the FREE nutrition seminar this coming Thursday @ 6:30pm (approx 45 min).  See online to rsvp.  All nutrition events are open to the public!

See you in the gym on Tuesday.

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