The Art & Zen of Nutrition Maintenance

So, thanksgiving feast came and left us behind with a small baggage of energy loss and a sense of lack of control. Now, we have more holiday feasts coming up ahead with company dinner parties, reunion of old friends and family/in-laws get-together. How do we deal with a sense of control on all these? The best way to really see what you are going to be stuffing yourself with during the holiday season is by recording your food and beverage intake in a little journal. Let's be honest here. Write everything down, everything....a candy here to a capuccino there....from the moment you wake up to just before you call it a night. After a week's worth, you should be able to see where you need to make adjustments. Do you eat enough and often enough to sustain your intense workouts? Remember, we are a performance based training center and if you only fuel up just to get by, your WODs will suffer. Therefore, you will not achieve the intensity that CrossFit requires in order for your body to change. It doesn't have to be drastic but let's take the time to dial in your nutrition.

How does being sick affect your nutrition? (by Monica Reinagel)

Having a cold won't have a significant effect on your metabolic rate, so your calorie needs remain the same as long as your level of activity stays the same. If you are less active because you are under the weather, your calorie needs will decrease accordingly. If you don't have a fever and you feel up to it, though, its fine to engage in your regular exercise routine. Exercise can help stimulate the immune system and may also help clear up congestion. If you're sharing equipment with others, though, be a peach and wipe down the equipment with disinfectant after you use it to prevent spreading your cold to others.

In terms of your nutritional needs, the immune response that's causing the stuffy nose and sniffles is also increasing free radical activity in your body. Foods that are high in antioxidants, such as fresh fruits and vegetables, can help to clean up the extra free radicals. It's also a good idea to avoid excess sugar when you're fighting something off because sugar tends to depress the immune system. (Actually, it's really ALWAYS best to avoid eating a lot of sugar.)

Source: Nutrition Data

Halloween Warning

After you eat a whole bunch of these, you'll feel a hard crash and you'll see proof of them around your waist and your hiney!

The shopping cart

I started a Paleo/Zone this week, again. I say again, because I've attempted this a couple times and I've quit each time. I'm making the changes in my diet that I can handle and I'm determined to not beat myself up if I slip.

So,I went grocery shopping and for once I did not buy anything that might tempt me. I even bought some ground bison to try. I'll let you know how that works out! I'm going to make an effort to try new things each week. There's loads of great stuff in there!

-Teach

Methylmercury in Seafood

Fish is our biggest source of Omega-3 essential fatty acids. As consumers, we would like to know how fish acquire methylmercury in their system.

Mercury occurs naturally in the environment, however, fish mainly accumulates methylmercury through exposure to industrial pollution. Mercury from rain, snow, and runoff will accumulate in streams, oceans, rivers and lakes. A chemical transformation aided by bacteria will turn mercury into methylmercury, which can be very toxic. Fish absorb them from water as they feed on the organisms found in the ocean and other bodies of water. The larger and longer living fish feed on other fish throughout their lives, therefore making them the carrier with the highest levels of methylmercury.

As stated within the results of the National Academy of Sciences' study, "Toxicology Effects of Methylmercury (by Committee on the Toxicological Effects of Methylmercury (Author), Board on Environmental Studies and Toxicology (Author), National Research Council (Author), National Research Council(Author), 2000:

"Because of the beneficial effects of fish consumption, the long term goal needs to be a reduction in the concentrations of mercury in fish rather than the replacement of fish in the diet by other foods. In the interim, the best method of maintaining fish consumption and minimizing mercury exposure is the consumption of fish known to have lower methylmercury concentrations."

The King Mackerel, Shark, Swordfish and Tilefish may contain high levels of methylmercury.

Fish considered to have low levels of methylmercury:
Catfish, Lobster, Scallops, Cod, Crab, Ocean Perch, Oysters, Shrimp, Flounder/Sole,
Rainbow Trout, Spiny Lobster, Haddock, Farmed Salmon, Tilapia, Herring,
Wild Salmon, Trout (farmed)

An alternative source of Omega-3 essential fatty acids is to supplement with purified (often called molecularly distilled) fish oil supplements. Omega-3 enriched eggs offer another alternative as well as micro algae-based omega-3 supplements.

Source: http://www.epa.gov/waterscience/fish/advice

Simple Meal Ideas

Protein = Grilled Grass Fed Boneless Rib Eye
Carbs = Mixed greens and dried cranberries
Fat = Hazelnuts and 2 tbsp of extra virgin olive oil

Simple Meal Ideas

A recent trip to Black Walnut Cafe (First Colony Town Center/Mall) deemed fruitful for a paleo meal treat. Coach G is giving the dish above, BWC Sirloin Steak Salad, a worthy "10" on the Paleo Nutrition rating scale.