http://everydaypaleo.com/

Bri

We push people hard here in the gym, we  train athletes, moms, dads, CEO’s, kids!  Sure we want the hockey guys to make their next try out, we want you  to lose that last 5 pounds, we want you to hit a new PR in Cindy!  Why? LIFE!  If you don’t exercise, EAT RIGHT, and by that I mean lose the “North American Food Pyramid” crap!!  Start looking at Paleo or zone, but I have to tell you that Paleo works, and it will change you from the inside out.   I suffer with aches every damn day, but I suck it up, push myself because I want to meet my grandchildren!

Get to work!

Bri

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!

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

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)

Strawberry Cottage Cheese

Here is a quick one and it’s a favourite of mine. It’s great for lunch or breakfast and it is quick and easy!  It is hormonally balanced with and doesn’t leave me feeling sleepy after eating it. I’ve also substituted 1 cup of blueberries or raspberries with great tasting results as well. Let me know how you like it! I find this is great before a workout as it doesn’t leave you with that heavy feeling in your stomach, and it digests easily.

Ingredients:

• 3/4 cup low fat cottage cheese (3 protein)
• 1/2 cup plain yogurt (1 protein and 1 carb)
• 1/3 cup unsweetened applesauce (1 carb)
• 1 cup blueberries (fresh or frozen) (2 carb)
• 4 teaspoons slivered almonds (4 fat)

Directions:

• Place strawberries and applesauce, nutmeg and cinnamon in a blender and pulse 2 or 3 times. You don’t have to, if you want you can keep the fruits whole and treat them as little treats when you get them!

• In a medium bowl, combine strawberry mixture, yogurt and cottage cheese.

• Sprinkle with almonds and serve.

Other measurements if you don’t have a measuring cup and just want to eyeball it!

Cottage Cheese : 1/2 of the container (see picture right)

Yogurt : 4 heaping tablespoons

Unsweetened Applesauce: 1 small container for kids lunches. 100 ml

Fruit: 8 medium sized strawberries, not the frankenberries that have no taste. I cut them up to make them fit in the bowl better.

Almonds: 3 per fat block, 12-16 for most people. I don’t use the low fat yogurt or the low fat cottage cheese, so substitute as needed. Maybe that is why I like this so much!

Fruit recommendations:

Pick what is in season and what is local. This way you will ensure freshness and great taste.

]]> http://www.firepowertraining.com/better-health/healthy-eating/a-favourite-blueberry-cottage-cheese-zone-recipe/feed/ 1 http://www.firepowertraining.com/better-health/healthy-eating/are-you-getting-enough-protein/ http://www.firepowertraining.com/better-health/healthy-eating/are-you-getting-enough-protein/#comments Thu, 03 Sep 2009 01:17:54 +0000 Andrea http://www.firepowertraining.com/?p=2680 (By Brendan Brazier)

It was once thought that only animal protein was complete and therefore a superior source to plant-based options. Complete protein is comprised of all ten essential amino acids. By definition, essential amino acids cannot be made by the body; they must be obtained through dietary sources. And, in fact, there are actually several complete plant protein sources. However, to obtain all amino acids in high quantities, it’s advantageous to consume several complementary sources of protein on a regular basis. For example, hemp, yellow pea and brown rice protein make up a superior amino acid profile that rivals any created in the animal kingdom.

Additionally, one of the big advantages of properly balanced whole food (plant-based protein over animal protein) is its slightly neutral pH. In contrast, highly processed foods are acid forming, as are animal based foods. Whey protein isolate, for example, is highly acid forming. Whey straight from the cow would be neutral and even slightly alkaline, but once the protein is isolated (no longer rendering it a whole food), it is then pasteurized. These two steps of processing lower its pH, making it more acid-forming. Meat — pork in particular — is also highly acid forming.

It’s advantageous to maintain a neutral pH. Eating too many acid-forming foods will promote inflammation, reduce immune function and cause calcium to be pulled from the bones in order to keep the blood in its neutral state of 7.35. This, of course, leads to lower bone density and, in many cases, osteoporosis.

The most alkaline forming foods are those with chlorophyll, the green pigment in many plants. Leafy greens for example. Hemp is an excellent example in that is contains complete protein, yet the fact that it is not isolated and that it contains chlorophyll helps maintain a more alkaline pH.

So, there you are: you can have your plant-based protein and eat it, too.

Source: http://gliving.com/

Not that you need any more reasons to eliminate processed food from your diet, here’s more proof…

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According to a new study by scientists at Rhode Island Hospital, millions of North Americans could be at risk of serious and even fatal diseases because of chemicals used to fertilize and to preserve food. Scientists have found a strong link between increasing levels of nitrates and nitrites in our food supply and increasing death rates from Alzheimer’s, diabetes mellitus and Parkinson’s disease.

Nitrites and nitrates belong to a class of chemicals called nitrosamines that are created by a chemical reaction between nitrites or other proteins. In fact, more than 90 percent of nitrosamines have been shown in tests to be carcinogens. However, they are allowed to be freely added to the US food supply. In fact, if you pick up a processed food package such as luncheon meat or bacon, certain beers and some cheese products, you are likely to find that they contain these chemicals. In addition, exposure to nitrates and nitrites are widely found in fertilizers, pesticides and cosmetics. Exposure also occurs through the manufacturing and processing of rubber and latex products.

Nitrosamines are problematic because they become reactive at the cellular level and that means they can alter gene expression and cause DNA damage. The new research suggests that the cellular alterations that occur as a result of nitrosamine exposure create a process much like accelerated aging in the body and that could spur on the development of Alzheimer’s, Parkinson’s and Type 2 diabetes mellitus.

“All of these diseases are associated with increased insulin resistance and DNA damage. Their prevalence rates have all increased radically over the past several decades and show no sign of plateau. Because there has been a relatively short time interval associated with the dramatic shift in disease incidence and prevalence rates, we believe this is due to exposure-related rather than genetic etiologies,” Dr. de la Monte stated.


Bottom line: the researchers think the increased prevalence rates of Alzheimer’s, Parkinson’s and diabetes cannot be explained on the basis of gene mutations and, instead, are examples of toxin exposure-related disease. “If this hypothesis is correct, potential solutions include eliminating the use of nitrites and nitrates in food processing, preservation and agriculture; taking steps to prevent the formation of nitrosamines and employing safe and effective measures to detoxify food and water before human consumption,” Dr. de la Monte, who is a professor of pathology and lab medicine at The Warren Alpert Medical School of Brown University, said in a press statement.

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Source article: www.foodmatters.tv & www.naturalnews.com

The CrossFit dietary prescription is as follows:

Follow the “Zone” diet, which concentrates on regulating your insulin.  The basic ratio of carbohydrates to protiens to fats is 40-30-30.  Carbohydrates should be predominantly low-glycemic and account for about 40 % of your total caloric load. Yes, fruits and veggies are carbs, try to stay away from your highly processed refined flours and grains such as pasta, breads, chips, and any sugars.

http://www.zonediet.com/

Also learn how to get started on the zone diet by checking out CrossFit Journal # 21

Try to eat real food. Foods that aren’t processed. This is the basis of a Paleo diet. Click here for a good introduction to the paleo diet . We basically aren’t much different then our caveman ancestors, but our food has changed drastically. Stick with foods that are grow from the earth, or animals that eat the things that grow from the earth. Think of foods that go bad quickly, these are real whole foods. A granola bar isn’t whole food, it’s processed. Raspberries good – swedish berries bad. With a paleo diet, you are more concerned about the quality of your food.

The essentials of the Paleolithic Diet are:

Eat none of the following:

· Grains- including bread, pasta, noodles

· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

Click here to view the embedded video.

With Paleo you Eat the following:

· Meat, chicken and fish

· Eggs

· Fruit

· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)

· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

· Berries- strawberries, blueberries, raspberries etc.

Try to increase your intake of:

· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes

· Organ meats- liver and kidneys (I accept that many people find these unpalatable and won’t eat them)

By following these simple rules you will see quicker gains with your fitness and your recovery, and you will also feel much better! Don’t get me wrong I still polish off a tub of ice cream now and then, but all that sugar makes me feel bad, and I don’t do it again for a while. When you are shopping at the grocery store, just try to stay to the outside of the store and you will find most everything you need to eat well.

Eating healthier doesn’t take any longer, it just takes smarter decisions. You body will thank you.

CrossFit Nutritional Lecture Video Library

Nutrition Part I, Robb Wolf …[wmv][mov]
Nutrition Part II, Rob Wolf …[wmv][mov]

Nutrition: Teeter-Totter Pt I, Nicole Carroll .[wmv][mov]

Nutrition: Teeter-Totter Pt II, Nicole Carroll ..[wmv][mov]

Perfume Analogy, CrossFit Nurition Seminar …[wmv][mov]

Zone Multipliers, CrossFit Nutrition Seminar, Robb Wolf…[wmv][mov]

Zone Chronicles, Pat Sherwood …[wmv][mov]
Zone Chronicles: LAX, Pat Sherwood …[wmv][mov]
Zone Chronicles: Normalcy at Home, Pat Sherwood …[wmv][mov]
Zone Chronicles: New Jersey …[wmv][mov]

Insulin Resistance, CrossFit Nutrition Seminar …[wmv][mov]

Refined Carbohydrates, Robb Wolf, CrossFit Nutrition Seminar …[wmv][mov]

Pat Sherwood on the Idiot Suit …[wmv][mov]

I will try to update this with some of the great articles on nutrition from the CrossFit main site or wherever else I can find them. I would suggest that you don’t look at eating this way as a “diet” is is more about making “healthy lifestyle choices”.

http://www.nutritionize.net/

-See you on the trail, or in the Gym!

-Brian

P.S. Enjoy this really cool kettlebell video… this dude is tossing a 70lb kettlebell aroung like a baseball!

http://www.youtube.com/watch?v=7Uj94oEZosc&feature=player_embedded