WOD 2.12.13

This is how mainstream nutrition says we should eat. How's it working out for you? Are you strong? Can you see your abs? Do you look good naked?

This is the Paleo pyramid. It recommends eating REAL food. Nothing processed. I bet that if you eat this way, you are strong, can see your abs, and are smoking hot when naked!

Here's an interesting little article from AuthorityNutrition.com on why what mainstream nutrition has been telling is healthy is turning out to be not so great advice. Very interesting. Check out other articles too!

WOD time!!!


STRENGTH:

Snatch: 2 @ 65%, 2 @ 70%, 2 @ 75%, 2x2 @ 85%, 2x2 @ 95%
Front Squat: 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%, 3 @ 95%


CONDITIONING:

5 minute AMRAP:

7 Power snatches, 135/95, 95/65, 65/45
14 HSPU
28 Double-unders (60 singles)

-rest 1:30

5 minute AMRAP:

7 Power snatches, 135/95, 95/65, 65/45

14 HSPU

28 Double-unders (60 singles)

Post loads and rounds/reps to comments.

Paleo Lunch Tips

A little lunch time reading for everyone! I found an awesome article about making paleo friendly lunches for little kids and big kids alike to take to school or work. Check it out!!!

http://everydaypaleo.com/2012/04/03/school-lunch-ideas/

Omega-3 Fish Oil

Fish oil or omega-3 fatty acids are an important nutritional supplement that provide many health benefits. Why is fish oil so important? The two long-chain omega-3 fatty acids found in fish oil are EPA (eicospentaenoic acid) and DHA (docosahexaenoic acid) and they are extremely beneficial to us and play a large role in many ways, from controlling insulin levels to helping to maintain healthy brain function.


Not only is fish oil good for our brains and our insulin levels, it is also very important for heart health. Omega-3 supplementation has been shown to lower "bad" cholesterol and increase "good cholesterol." Fish oil has also shown its ability to slow the hardening of arteries and lower blood pressure. It also increases the flexibility of red blood cell membranes, which leads to improved blood circulation, as well as increasing the levels of clot-dissolving factors.


Omega-3s are great for reducing inflammation. When chronic inflammation occurs, your body is simultaneously healing and destroying the tissue at the sight of the inflammation. Heart disease, cancer, autoimmune diseases, and Alzheimer's are known to increase levels of pro-inflammatory markers. Omega-3s from fish oil prevent the production of these markers. Fish oil supplementation can’t prevent this inflammation, and it does nothing to stop the progress of inflammatory diseases or treat the causes of inflammation themselves, but fish oil can relieve the pain associated with inflammation. It is also great for creaky and achy joints! Think of it as WD-40 for humans!


According to Dr. Barry Sears of The Zone Diet, the daily recommended dosage is 5 grams. Now that is not 5 grams of fish oil. That is 5 grams of EPA and DHA combined. Some might say this is a somewhat high dosage for the average "healthy" individual. My response to that is to try taking in at least 3 grams a day for a few weeks and see how you feel. http://whole9life.com/fish-oil-faq/ is a great resource for any questions that might come up concerning fish oil supplementation. With all the positive effects of omega-3s from fish oil, the question you should ask yourself is not "Should I be taking fish oil?" It should be "Why am I not already taking fish oil?"

Photo from here

The Zone Diet

The Zone Diet is a specific way of eating that balances a person's insulin levels simply by eating the right combination of carbohydrates, protein, and fats at every meal and snack. The combination is 40% carbohydrates, 30% protein, 30% fat. When these macronutrients are out of whack and insulin levels are chronically high, they can wreak havoc on your body's hormonal equilibrium. Side effects of this hormonal imbalance are weight gain, glucose intolerance, high blood pressure, high trigylcerides, coronary heart disease, cancer, diabetes, and a whole laundry list of increased health issues. There are also health risks when insulin levels are too low. Therefore, it is advised to not go to long without eating a meal or snack.

The benefits of eating in the Zone are that you will feel less hungry and you will be more alert and energized throughout the day. When following the Zone, body fat is lost fast. To help you get started in the Zone, here are a few tips and tricks for meal and snack preparation.

Every meal must start with making sure that there is an adequate serving of lean protein. A good rule of thumb for how much is to use the palm of your hand. This measurement also includes the thickness of your palm as well. Most women will need about 3 ounces and men will need about 4 ounces.

Once you have your protein source, it is now time for the carbohydrates. In the Zone, there are two categories, "favorable" and "unfavorable." "Favorable" carbohydrates have a lesser effect on insulin and include most vegetables, except corn and cooked carrots. Most fruits, except bananas and raisins are "favorable" as well. "Unfavorable" carbohydrates include grains and starches, such as pasta, bread, bagels, cereals and potatoes. As far as how much "favorable" carbohydrates you should be eating every meal, divide your plate into thirds. Two thirds of your plate should consist of "favorable" carbohydrates and the other third should already be taken by your protein.

Now it is time for the fat. Trust me, fat does not make you fat. "Good" fats like monounsaturated and long-chain omega-3 fats are your friends. Olive oil, coconut oil, nuts, and avocados are great sources of these types of fats. Omega-3 fats come from fish and fish oils. The benefits of omega-3 fats are numerous. More to come on that in a future post. To finish off your plate all you need is a small amount of monounsaturated fat like olive oil on your veggies or a few nuts like almonds, cashews, or walnuts.

For those that really want to geek out on Zone measurments:

1 Block=9 grams of Carbohydrates
1 Block=7 grams of Protein
1 Block=1.5 grams of fat
(This assumes that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block is 3 grams.)

This was my 4 block breakfast this morning.
3 slices of bacon = 1 block of protein
3 slices of Egg Bake = 3 blocks of protein and 3 blocks of carbs
32 grams of all natural, no sugar added apple butter = 1 block of carbs
1 heaping tbsp of peanut butter = 4 blocks of fat