Staying Active Through Your Pregnancy - by Sarah Keeley

Mae and Sarah at Mae's first birthday party! :)

Mae and Sarah at Mae's first birthday party! :)

About 8 months ago, Erica and I started discussing the possibility of me writing a blog post about my pregnancy with Mae--flash forward to today and I’m not exactly sure where to start, what to say or how to say it.  But most of you know me and how I am, so I won’t hold anything back!  Also, as a disclaimer- I am not a doctor or certified health professional.  I am a woman that recently had her first child (I like to think of myself as a “cool mom”), and I’m here to tell you what it was like for me during and after my pregnancy, what I expected versus what I experienced, what my husband expected versus his reality (in my opinion), and hopefully, this can offer you some very basic guidance and perspective for you should you be pregnant, thinking about becoming pregnant, have ever been pregnant, or know someone that relates to any of the aforementioned.

Over the last few months, I’ve been thinking about baby number two (are you on board yet, Keeley?), and have started to reflect on my first pregnancy; what worked, what didn’t work and what I think I could have done better.  I think this is a good place to start our discussion.  In all honesty, Keeley and I weren’t “trying” to get pregnant, but we were blessed with the gift of our baby girl, Mae.  Some women will start eating better or begin a different diet, start working out more-just trying to be as healthy and ready as they can be beforehand. I can’t really say anything about what I did prior to becoming pregnant other than I was working out regularly (3-4 times a week) and eating relatively well.  I think this is something we should just be doing regardless of our baby expectations-it’s good for us.  We feel better. We are happier.  We are healthier. 

Keeley and I found out we were expecting when I was about four weeks pregnant.  I was feeling off, and decided to pick up a test at Rite Aid on our way to the gym for a quick Sunday morning workout.   After fueling up on some pre-workout, I had to use the facilities after our warm up and before we started on the crazy WOD Keeley had come up with.  I thought this would be a perfect time to take the test…so I wandered into the bathroom and peed on a stick.  That little double line came through, and our whole lives changed.  And we got this amazing news at the CCSC gym. How perfect is that?  So we do the workout, we go home and start freaking out.  I thought for sure that this meant Keeley would start taking it easy on me-not making me (I mean encouraging me to) go to the gym everyday and cutting me some slack on my bread and pasta obsession.  I was wrong.  So wrong.  He kicked into high gear.

I tried my best to stick to a mostly primal diet (with the occasional blueberry cake donut from Krispy Kreme).  We ate a variety of meats, vegetables and fruits as usual.  I was a big coffee and diet coke drinker.  In my first trimester, not having caffeine was a hard adjustment (yes, more difficult than booze!).  I cut it out cold turkey.  I had a lot of headaches at first-I attribute them to the lack of caffeine and all the hormones.  But I got through it with the help of a daily cup of decaf (ok, so there is a little caffeine in decaf coffee-who knew?) and root beer.  I also started drinking water.  Before I was pregnant, I would drink water during workouts, but I wasn’t the kind of person to carry around my environmentally friendly water bottle all day, every day.  I’m still not that person, but I did start to make a conscious effort to drink more water throughout my day at work, at home and when I was out and about.  As I look back on my eating habits during my pregnancy, I think I did well, but there is definitely room for improvement.  Okay, a lot of improvement. I gained about 50 pounds during my pregnancy, which was just a teensy tiny little bit over the recommended 15-25 pounds that my doctor had suggested.  It wasn’t that I was eating bad food.  I was just eating a lot of food.  I mean, I was pregnant and eating for two, right?  I learned the hard way that that was not really true.  According to americanpregnancy.org (and my doctor), pregnant women should increase their caloric intake by about 300 calories during their second and third trimesters, which didn’t exactly align with my thought of a new 3600-4000 caloric intake goal.  So as I reflect, the next go around I’ll eat better, cut out the sugary soda completely, and be more mindful of how much I’m eating.

Working out was another story.  I continued going to the gym 3-4 times a week.  But I was SO TIRED and it was hard to find the motivation to get there.  So, I’ll be honest, there were a few times I chose my warm bed over a work out (sometimes you just need sleep!), but most of the time I chose the gym, and I was glad I did.  My first few workouts were interesting, as I immediately cut out box jumps and anything upside down.  I started drinking more water during the actual workouts, and wasn’t afraid to take a rest every now and again.  As my belly got bigger, the coaches found creative ways of scaling the workouts.  I started doing lifts usually taken from the ground off of stacked weights or boxes.  Pull-ups with a band started to get awkward, so I scaled those to ring rows. My double-unders turned to singles which ultimately turned into step-ups.  Sit-ups, flutter kicks, and see-the-lights morphed into planks.  Everything that we did during that hour was scalable.  The coaches were very mindful of my limitations as well as how much they could push me, which they all did.  I felt like I was in great shape despite the 50-pound weight gain.  And now, I wonder, if I hadn’t worked out at all how easily that 50 pounds could have turned into a much higher number. 

Did working out during my pregnancy make my labor easier?  I mean, whoever said labor was easy has clearly never given birth before.  My labor started on Valentine’s Day. I went to the hospital the afternoon of February 17, and Mae was born at 5:51 AM on February 18.  I was able to give birth without an epidural; I attribute most of that to the mindset that you develop from working out at CCSC.  Learning how to breathe while your heart is racing, how to push yourself, and giving it your all because you know how excited you’ll be when it’s all over.  Those things, more than anything, I feel are what helped give me the inner strength to do it naturally.  Keeley was awesome-he coached me through every contraction (except for when he left to get some Burger King), every painful moment, every awkward moment (like when I almost drowned in the water tub as I was pushing, or when the doctor had to scoop my poop out with a fish net) and each long, hard push.  I’m so grateful to have had him there with me and can’t imagine labor without him.  Lastly, I’ll give some credit to my physical ability and my conditioning that I achieved through my almost-daily workouts at the gym.  I was strong, I had decent mobility, and I was used to aerobic and anaerobic situations.  Being strong, flexible and having a healthy heart definitely helped get me through the awesome pain of childbirth.  Did all this exercise make it “easier” for me to pop Mae out?  Who knows?  All I know is that I’ll do the same thing next time.  It worked for me and I like to stick with what works.

After Mae was born, everything changed, as did my expectations for myself.  I was back at the gym about a week later-you know, I had to participate in the CrossFit Open.  I was feeling good, and for the most part, back to normal.  I was excited to start doing things regular scaled (versus pregnant scaled), taking things from the ground again, lifting heavy weights, attempting pull-ups without a band, and trying out handstand push-ups (with three mats) again.   It took me a few classes to realize that getting back to normal wasn’t going to be an automatic thing.   I don’t know why it took me so long to figure out that I basically took a nine-month hiatus. But I figured it out and learned that it was going to take some time.  Things were different.  Who knew that one tiny human could change your body so much?  I’m still not back to where I was before I had Mae.  I’m getting stronger and closer to my previously set PR’s.  I can finally do a pull-up without a band again and 20-inch box jumps are back in the picture.  I can do double-unders again, although they feel VERY different and involve more pressure than ever before. (Ladies, you know what I’m talking about.) My point here is that it takes time.  Everyone is different and everyone has his or her own “normal”.  Push yourself and let others push you. 

The other thing that I had to work on was my weight.  Honestly, I expected to lose those 50 pounds in the first 3 months after having Mae. (I think Keeley did, too).  I had heard that breast-feeding helps you burn calories and the weight just falls off.  I figured nursing coupled with working out a few times a week would help me to quickly achieve my weight loss goal.  Sadly, this didn’t happen for me.  Well, the first 25 pounds weren’t as difficult as the last 25.  But it took me almost 9 months to completely lose all of my baby weight.  And those last 10 pounds were the most stubborn!  But I did it.  I worked out frequently, mostly consistently, and ate a balanced diet.  I did my own mix of the zone and Amber’s diet guidelines toward the end, which really helped with those stubborn pounds.  I am now 8 pounds below my pre-pregnancy weight and still going for more.

I am still a work in progress.  Not just with my body, but with my time. I realize that working out is a must for me if I want to keep my sanity.  Even if that means waking up at 4:56 AM to make it to 5:15 AM class, this is my time.  I hate waking up early (I LOVE sleeping), but I need to do this.  My days are always better when I work out regularly-I’m more productive, I have more energy and I’m a nicer person to be around (according to Keeley).  I’m mindful of what I eat (most of the time), but I do indulge occasionally.   I’m back on the primal wagon, hoping to shed a few more pounds of fat, and trying my best to stick to my workout routine. 

Hopefully, this post helps any of you mothers before, during and after your pregnancies, if nothing more than to give you a few laughs. But seriously, I really do hope that a glimpse into my experience can help you get through yours.  I’m here as a resource and a sounding board for you should you need me.  Your coaches are available as well to help you through this crazy awesome life change that you are going through-use them!  Mae is fourteen months now and I’m still not back to where I was, but I’m close and feeling good about it.  Like I’ve said over and over again, everyone is different.  Figure out your normal and learn what works for you.  Set goals and work your butt off to achieve them but don’t beat yourself up about it if it’s not happening as fast for you as it happened for your friend.  Find your balance.  Make time for yourself. Find what works for you.

Ok, that’s all for now…I’ve got to go change my booger covered shirt, do some laundry, clean up from dinner and get to bed at a decent hour so that I can get up tomorrow and do this Mom thing that I’m loving so much. 

Derailing Your Health One Sip at a Time: Part Uno

What’s your poison!? Soda, ‘pop’, soda-pop, Coke, Pepsi, 7-Up, Mountain Dew, diet Coke? There’s a wide variety of other brands and flavors to choose from including the cheaper, generic, store brands all the way up to expensive name brands that are sweetened with 100% cane sugar instead of high fructose corn syrup.  And, guess what?  They’re all just as bad for your body. 

Let’s look at some of the detriments of drinking soda.

Due to the sugars, carbon dioxide, and acids used in the manufacturing of soda, drinking it can lead to tooth decay, fat gain, diseases such as Type II diabetes and cancer, bone loss/osteoporosis, digestion upsets, heartburn, and even addiction (come on you Coke addicts…we know you’re out there lurking in the shadows).

The first part of your body to come into contact with soda is your mouth…including your teeth.  According to the Journal of Zhejiang University Science (2009), “acids and sugars [in soda] have both acidogenic and cariogenic potential, resulting in dental caries and potential enamel erosion,…[and] excessive intake of soft drinks…causes complex dental consequences including dental erosion and caries... [it] is necessary to educate patients about the harmful effects of excessive soft drink consumption.”

Want a gleaming grill? Cut out that sugar bath you’re soaking your teeth in every time you consume soda!

In addition to leaving you with a few holes in your mouth, sugar—especially when it’s mainlined into the body via soda—can quickly help you gain a few extra pounds of fat. Because soda lacks any fiber, fat, or protein to slow the rush of sugar into the bloodstream, your body quickly works to remove the excess sugar from your blood so you don’t pass out or die.

 “[Sugar] is a source of fuel, however too much is toxic to the body…the body actually works very hard to get it out of the bloodstream quickly because of this very fact... [and] the bloodstream can only handle about 5 grams of [sugar] at any one time, which is equal to 1 teaspoon...,” (Divine Health from the Inside Out, 2012).

Please notice on the nutrition label to the left, that a 12-oz can of Coca-Cola Classic has 39 grams of sugar(!)…that’s almost 8 times the amount that can be swimming around in your blood stream before you get toxic and other things even worse than weight gain occur--namely, death.

In order to keep you from keeling over in front of your TV, the body quickly gets the excess sugar out of your blood stream.  And, if you’ve already had too many carbohydrates and sugars that haven’t been used up, guess where the body sends that excess sugar from the soda you just drank. Most likely, straight to your booty and thighs if you’re a female, and probably to your gut if you’re a male.

Now, not only are you potentially toothless, you’re gaining weight in the form of fat.

In addition, to causing fat gain, mainlining sugar into your system also makes you less likely to use that sugar via movement and exercise because of the fatigue and energy slumps that occur after your body has dealt with the bloodstream issue…this phenomenon is commonly referred to as the “crash” after the sugar high. 

So, now, you’re toothless, fat, and tired, and grasping for another can of soda in the hopes of gaining a shot of caffeine and a pop of energy to “pick you back up.” And, here we enter the vicious cycle of sugar highs and lows.

At least you’re disease-free, right?  Well, things could get a whole lot worse.

We already know that too much sugar can lead to Type II Diabetes, which eventually could lead to the loss of your feet, legs, and possibly your life.  But that’s not the worst of it.  According to Elissa Epel, PhD and professor of psychiatry at UCSF:

The length of telomeres within white blood cells…has previously been associated with human lifespan. Short telomeres…have been associated with the development of chronic diseases of aging, including heart disease, diabetes and some types of cancer. Regular consumption of sugar-sweetened sodas might influence disease development, not only by straining the body’s metabolic control of sugars, but also through accelerated cellular aging of tissues.”

In short, there are several studies that associate drinking soda with the development of cancer.

Toothless, fat, tired, and now, suffering from disease…shall I proceed?

Your body needs adequate dietary calcium to build and maintain strong bones, and a harmful effect of soda pop with caffeine can be weaker bones. According to the Linus Pauling Institute Micronutrient Information Center, “caffeine {such as that found in many soft drinks) can reduce the amount of calcium that your body absorbs from food. Over time, this could lead to osteoporosis and a high risk for bone fractures.”

Creaking bones, cracking hips, no teeth, overweight, tired, and possibly suffering from a disease such as diabetes or cancer…man, that soda sure does taste good though, don’t it?

OK, ok, ok…let’s say, overall, you’re a healthy individual who eats sensibly and moves your body regularly.  Well, if you’re working hard in the gym to gain strength, to improve your athleticism, or to just generally to be a healthier person, soda can really stunt your progress. According to the Mayo Clinic, “added sugars do not add vitamins and minerals, and only provide calories.” In order to participate in high impact exercise and to make progress, we need adequate nutrition without excess calories.  If you are a woman, and you drink 3 sodas a day, you’ve just ingested 420 calories! That might be almost a third of your entire calorie allotment for a day, depending upon your size, goals, and exercise habits.

So, even if you weren’t toothless, fat, brittle-boned, and tired before, you now have a more difficult time sustaining your healthy lifestyle due to a lack of proper nutrients, which can lead to malnourishment and excess stress on your body. Excess stress is also linked with weight gain, fatigue, digestive upsets, and disease…but, at least you still got your teeth, right?  Or…should I say…tooth?

In addition to the harm that drinking soda does to our bodies, supporting the soda industry via purchasing and consuming their products is harmful to the environment.  According to the Wall Street Journal, it takes “as much as 132 gallons of water to make a 2-liter bottle of soda.”  That’s a LOT of water for 8 servings of soda.  Furthermore, soda is full of chemicals that are hurtful to both our bodies and this earth.  According to Dr. Josh Axe, the following are some of the most common (and most dangerous) food additives used today in the manufacturing of soda.

Acesulfame K

This brand-new artificial sweetener is 200 times sweeter than sugar. Little research has been done yet but early studies have linked it with certain cancers and thyroid conditions.

 Artificial Flavoring

Artificial flavoring can mean that a food or beverage contains any one of 3,000 allowable chemicals, many of which have negative health effects.

Aspartame (Equal, Nutrasweet)

Aspartame is 180 times sweeter than sugar. The FDA file of complaints concerning aspartame ingestion includes reports of dizziness, headaches and memory loss. Some studies suggest it is a carcinogen.

 Benzene

Benzene is produced by the bottling process of many beverages. It is a noted carcinogen that has been linked to heart rate issues, infertility and seizures.

 Cyclamates

Cyclamates are among the first artificial sweeteners used in diet drinks. They were once banned by the FDA because of suspicion of their link to cancer but they are once again up for FDA approval.

Food Coloring

Many food colorings are linked to ADD/ADHD, asthma and cancer. Although several of these are banned in other countries, the US commonly makes use of Blue #1 and #2, FD &C colors, Ponceau, Red 2 (Amaranth), Red #3 (Erythrosine), Red #40 (Allura Red), Tartrazine, Yellow #2G, Yellow #6 (Sunset Yellow), Yellow#23 (Acid Yellow).

 Saccharin (Sweet n’ Low)

Saccharin is 300 times sweeter than sugar. The public stopped purchasing products made with the sweetener when they learned of its possible link to cancer. Studies didn’t ‘prove’ this link, so it is once again common in many artificially-sweetened foods. Saccharin is linked, however, to addiction to sweetness, obesity and overeating.

 Sucralose (Splenda)

Sucralose is 600 times sweeter than table sugar. Sucralose was an accidental discovery: it was originally part of a new insecticide compound.

Chlorinated compounds such as sucralose were thought to pass through the body undigested. Recent research has found that up to 40% of chlorinated compounds become stockpiled in the intestinal tract, kidneys and liver. Chlorine has been classified as a carcinogen.

Many of the compounds listed above cause excess acid in the stomach which can lead to ulcers and other digestive issues. “Soda is…associated with symptoms of gastro-esophageal reflux disease, when the contents of the stomach leak back up and cause a burning sensation in the esophagus,” (CNN.com).

If all of the above information hasn’t given you enough reason to try to cut the soda out of your diet, check this out:

According to study mentioned by Dr. Mercola, “an astonishing 94 percent of rats who were allowed to choose…between sugar water and cocaine, chose sugar. Even rats who were addicted to cocaine quickly switched their preference to sugar, once it was offered as a choice. The rats were also more willing to work for sugar than for cocaine."

If you want to live an addiction-free lifestyle, limit your consumption of processed sugars, starting with soda, if you currently indulge. 

One last thought regarding soda is simply about making life choices. If I’m making a food choice that I know isn’t very healthy for me, but I just want it and am willing to accept the consequences, I can surely think of better ways to spend my calories than on a beverage that’s full of chemicals, colors, sugar, and caffeine.  A 12 oz can of non-diet soda sweetened with sugar, high fructose corn syrup, or corn syrup has about 130 calories and 8 teaspoons of added sugar, which is about the total amount of added sugars that you should have each day, according to the USDA.

I don’t know about you, but if I’m trying to limit my overall calories, and especially my sugars, I’m sure not going to blow it on a soda. That same 130 calories could be a 3-4 oz piece of meat, 1 roasted sweet potato with a bit of butter, some oatmeal, rice, even a few tortillas, or a hefty slice or two of bread.  Heck, I could even eat a small, house-made scoop of gelato or ice cream! On average, a 3.5-ounce serving of vanilla gelato contains 90 calories, 3 grams of fat and 10 grams of sugar. A typical 3.5-ounce serving of vanilla ice cream contains 125 calories, 7 grams of fat and 14 grams of sugar.

In terms of sugar grams, for the caloric price of a single soda, I could have 4 scoops of gelato or 2-3 servings of ice cream! At least, I’d get some calcium, bit of protein, and a tad bit of fat to slow that sugar rush down.

In the next few blog posts, I will reveal to you why drinking diet soda is pretty much as hurtful to your body as is drinking “leaded” soda; and I will discuss some strategies to kick your soda habit…because we want you walking around happy, healthy, strong, disease- and addiction-free with a mouthful of pearly-whites!

Cheers! - Amber St. Claire

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2676420/

divinehealthfromtheinsideout.com/2012/07/how-does-your-blood-sugar-work/ © Divine Health

http://healthyeating.sfgate.com/nutrition-gelato-compared-ice-cream-2157.html

http://draxe.com/sweet-addiction-artificial-sweeteners-not-so-sweet-after-all/

http://health.howstuffworks.com/wellness/food-nutrition/facts/usda-sugar-guidelines-ga.htm

http://www.livestrong.com/article/282640-harmful-effects-of-soda-pop-with-caffeine/

http://www.ucsf.edu/news/2014/10/119431/sugared-soda-consumption-cell-aging-associated-new-study

Linus Pauling Institute Micronutrient Information Center: Coffee

Mayo Clinic: Added Sugar: Don’t Get Sabotaged by Sweeteners

U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2005

http://www.wsj.com/articles/SB123483638138996305

http://www.cnn.com/2012/05/18/health/jampolis-dangers-drinking-soda/

http://articles.mercola.com/sites/articles/archive/2007/08/23/is-sugar-more-addictive-than-cocaine.aspx

http://articles.mercola.com/sites/articles/archive/2005/05/04/sugar-dangers-part-two.aspxn

Why should you eat more vegetables and fruits?

Weight Loss

Vegetables and fruit are nutrient-dense without being calorically dense; which means, per serving--they fill you up without causing weight gain and they keep you extra full due to their high fiber content and micronutrient load (vitamins and minerals).  All of this put together means that veggies and fruits fill you up preventing that “hungry” feeling that some people associate with losing fat/weight.

The Aggregate Nutrient Density Index (ANDI Score) measures the nutrient density per volume of food. For example, 1 ounce or 1 cup of different foods rates high or low on the scale depending upon how many nutrients are contained within that food per weight measurement.  For example, if we compare an ounce of “Lucky Charms” cereal with an ounce of kale, we would find the kale rates higher on the scale because it contains far more vitamins and minerals within a 1-oz serving than the cereal; whereas, the “Lucky Charms” really only provides the macronutrient we know as a carbohydrate without providing any other beneficial nutrients.

So, if you’re having a hard time losing fat/weight, replace some of you other foods (carbs, especially and possibly some of your fat calories) with vegetables, and a bit of fruit. More on this below! Don’t worry, I’m not just gonna leave you hanging like that!

Enhanced Performance in the Gym

Maybe you’re happy with your weight, does that mean you shouldn’t eat so many veggies? Heck NO!  In addition to filling you up with great stuff but without a dense calorie load, the micronutrients--which are your vitamins and minerals, the phytochemicals, and the enzymes, which add to the stomach and intestinal juices help you extract the nutrients contained in your proteins, fats, and starchy carbs more effectively. 

Vegetable and fruit enzymes enhance the breakdown of the amino acids contained in your proteins helping you to maintain and rebuild your muscles, ligaments, and bones (this is why a lot of marinades for meats contain fruit juices, yo!).  Also, the enzymes in veggies and fruits help you to break down the glucose in your starchy carbs for increased energy (better WODs!), including supplying the energy it takes to rebuild your spent muscles (better future WODs!).  Lastly, these enzymes help break down the fats contained within meats, nuts, oils, and butters, all of which serve to lubricate your joints keeping you supple and flexible.

How Many Veggies a Day?

Number of servings?

We’re shooting for 8-10 servings a day. I know this sounds hefty, but you can work up to it, and I’ve provided some ideas and recipes below.

So, if you’re currently eat no veggies/fruits, start with 3-a-day: maybe some salad with lunch and some steamed broccoli with dinner and a piece of fruit prior to your WOD or as an afternoon snack.

What exactly is a serving of vegetables or fruit?

Veggies: A serving of vegetables is about the size of your own fist, or 1-cup, or 8 oz on a food scale: raw or cooked is fine, although many find that they digest their veggies without as much gas if they’re, at the least, steamed.

Fruit: As for fruit, a serving is about the size of your cupped hand, or 1 medium piece, or ½-cup raw, chopped, or about 4 oz on the food scale.

How many veggies vs how many fruits?

This depends upon your personal health goal.  Some general rules include:

5:1 veggies to fruit ratio for a person actively trying to lose fat/weight

4:1 veggies to fruit ratio for a person concerned with maintaining/improving performance in the gym

3:1 veggies to fruit ratio for a person who is a “hard-gainer” or is looking to add mass

How to get ‘er done!

Different colors indicate different minerals and micronutrients.  Shoot for a variety of colors, such as 5 different colors per day.  Try to get at least two servings of veggies per meal and 1-2 pieces of fruit a day, which gets you to 8 servings!

Preparation of Veggies

  •  Steaming: takes only a few minutes, and you can do it either on your stove-top or in the microwave (they have special microwave steamer elements at places like Target and Bed, Bath, and Beyond; it might make eating veggies at work a lot more convenient).
  •  Baking/roasting: roasted winter veggies, roasted asparagus, and roasted zucchini are all wonderful.  Or, you could make an entire meal like a meat and veggie-stuffed pepper, or a meat and veggie-stuffed winter squash; or possibly a zucchini pizza with some other veggies and meats, and maybe a sprinkling of cheese on top.
  • Sautee/stir-fry: Make a HUGE veggie stir-fry with onions, peppers, mushrooms, garlic, eggplant, and kale in a bit of oil.  Consider cooking meat for that meal separately so you have a ton of extra veggies to throw in with your lunch/snacks the next day.
  • Blended: try adding veggies/fruits such as any kind of frozen berry or other no-sugar-added frozen fruit, spinach, kale, steamed carrots or baked or canned pumpkin, a few nuts or nut butter and some protein powder into a supershake.
  • Substitute: Instead of eating steak and potatoes, try steak and mashed parsnips, mashed turnips, mashed cauliflower, or cauliflower rice (Trader Joe’s now sells pre-riced cauliflower in their frozen aisle!! Making a “rice” dish super-fast to prepare). You could try a zucchini lasagna or spaghetti squash spaghetti instead of using traditional pastas. By substituting veggies for some of your favorite starchy carbs, you get many more nutrients, including fiber, but you get many fewer calories and fewer total carbohydrates.
  • Guacamole/Hummus: make it chunkier and less creamy by adding many more veggies like onions, tomatoes, peppers, and jicama and use a smaller amount of avocado. Try a roasted eggplant hummus instead of the traditional garbanzo bean hummus.
  • Juicing: juicing can be great, but should be used occasionally as the process removes the fibers and concentrates the sugars in the vegetables/fruits (think carrots/beets).  It is a great way to get your veggie content up but should not be used as a strategy more than 1x/day.  Think of it as a vitamin shot. 

Some Easy Ideas:

  • Omelets can be loaded with veggies such as spinach, peppers, mushrooms, tomatoes, or sliced or grated zucchini.
  • Your AM snack might be fruit, some beef jerk, and a few nuts
  • Lunch might include a salad with a minimum of two different veggies (lettuce and tomatoes keeps it simple) along with some protein and dressing for fat
  • A nice PM snack might be a protein shake with super-greens powder (such as Greens+) or fresh spinach and some berries, a serving of protein powder, and some raw nuts such as almonds or a bit of nut butter.
  • Dinner can showcase a mixture of broccoli and cauliflower topped with a bit of butter along with salmon or chicken and possibly some starchy carbs like rice, quinoa, or a few small tortillas, or whole-grain bread.

WARNING: potatoes, including sweet potatoes and corn as starchy carbohydrates so don’t be thinking of these as traditional veggies. These should be considered a starchy carb and eaten post-workout only for fast-loss. They can possibly be eaten pre-WOD as well as post-WOD for those concerned with their performance at the gym (eat several hours ahead such as at breakfast or lunch depending upon your exercise schedule).

Some Elaborate Ideas: AKA formal Recipes

*Adapted from Everyday Paleo by Sarah Fragoso

Pureed Turnips (serves 4)

o   4 turnips, scrubbed and rinsed

o   3 TBS organic butter or fat of choice

1)      Quarter the turnips or cook in the pressure cooker for 8 minutes or steamed for 45 minutes or until very tender

2)      Blend in the blender or food processor with butter and spices of choice (salt and pepper, paprika, garlic, etc.); serve warm

 Kids Love Cabbage Slaw (serves 4)

o   2 cups purple cabbage, diced or sliced

o   1 cup cucumber, diced

o   1 shallot or ¼ of a traditional onion or choice, minced

o   ½ c green mango, finely diced (optional)

o   1 TBS Balsamic vinegar

o   2 TBS extra-virgin olive oil

o   Black pepper to taste

1)      Combine all ingredients into a medium bowl; mix well; chill and serve

TIP: this recipe could be really easy by purchasing pre-sliced cabbage, and making the recipe a few days before it needs to be eaten.

Hasta la Vista Pasta Lasagna (serves 4-6)

o   1 red onion, diced

o   4 cloves garlic, minced

o   2 TBS olive oil, butter, ghee, or other fat of choice

o   1-lb ground beef

o   1-lb mild, Italian sausage (optional)

o   2 TBS dried oregano

o   ½-c fresh basil, chopped

o   1.2 tsp cayenne pepper

o   ½ tsp sea salt

o   ½ TBS black pepper

o   1 (14 oz) can diced tomatoes, drained

o   1 (6 oz) can tomato paste

o   5-6 zucchini, thinly sliced, long ways with a mandolin slicer, a food processor slicer, or a very, sharp knife; soaked in salt for 10-minutes to 1-hour, rinsed, drained, and patted dry with a tea cloth or a paper towel.

o   1 c sliced, black olives (optional)

1)      Slice zucchini and place in a bowl with 2 TBS salt for at least 10 minutes up to 1 hour; rinse in a colander, pat dry with a tea towel or paper towel, set aside

2)      Preheat oven to 350 degrees

3)      In a large soup pot, sauté the onions and garlic in the olive oil or other fat of choice for about 3 minutes

4)      Add ground beef and sausage, cook until browned

5)      Season the meat mixture with all of the dry ingredients, add the drained sliced tomatoes and tomato paste; mix well

6)      In a 9x11 Pyrex dish, place a layer of sliced zucchini, overlapping the long slices

7)      Ladle on a thick layer of meat mixture; top with sliced black olives

8)      Add another layer of sliced zucchini, top with another ladle of meat mixture

9)      Cover tightly with aluminum foil and back for 30 minutes

10)   Let sit for approximately 10 minutes prior to slicing and serving

TIP: this recipe could be really easy by purchasing a pre-made pasta sauce, preferably organic.  Look for the lowest amount of sugars and the smallest list of ingredients.  You could also prep the zukes the night before (wash, cut, soak in salt, rise, drain, wrap in a moist tea towel or paper towel and lay in a glass dish).

*Adapted from Everyday Paleo Around the World: Italian Cuisine by Sarah Fragoso

“Risotto” alla Milanese (serves 4)

o   1 head cauliflower

o   2 pounds marrow beef bones (optional)

o   1-2 cups beef broth

o   1 TBS butter, ghee, lard, or bacon grease

o   1/2 yellow onion, finely diced

o   1 tsp saffron threads (optional)

o   ¼ c white wine

o   ¼ c Italian, flat-leaf parsley, finely diced

o   Salt and pepper to taste

1)      Preheat oven to 450 degrees

2)      Line a baking sheet with foil; place marrow bones on top

3)      Bake for 45 minutes

4)      Once the bones are cool enough to handle, scoop out the roasted bone marrow; set aside

5)      Cut cauliflower into florets; place in a food processor and pulse until the size and consistency of rice (or go and buy about 2 bags of frozen, riced cauliflower at Trader Joe’s!); set aside

6)      Meanwhile, in a sauce pan, heat broth over medium-high heat until it simmers; turn the heat to low and keep the broth warm.

7)      Place saffron threads into a small bowl; add 1/4 of the hot broth over the threads; set aside

8)      In a large sauté skillet, add the butter or fat of choice; heat over medium heat; add onion and sauté until browned

9)      Add the beef marrow; sauté 1-2 minutes

10)   Add the cauliflower; mix well

11)   Meanwhile, cook the cauliflower, onion, and marrow, for 7-10 minutes, stirring often.

12)   Add the white wine to the sauté pan; cook 3-5 minutes

13)   Add the saffron-infused beef broth to the sauté pan; mix well

14)   Add another 1.5 cups of broth to the sauté pan; bring it to a simmer

15)   Stir in the parsley and season to taste with salt and pepper; serve warm

TIP: this recipe could be really easy by purchasing frozen, pre-riced cauliflower at Trader Joe’s

*Adapted from The Paleo Solution by Robb Wolf

Roasted Green Beans (serves 2)

o   1 lb green beans

o   1 TBS olive oil, butter, or ghee, or oil/fat of choice

o   1 TBS thyme

1)      Preheat oven to 350 degrees

2)      Chop the ends off the beans

3)      Place into a roasting pan; add fat and thyme

4)      Toss until well-coated

5)      Bake 20 minutes; check occasionally, tossing each check; serve warm

TIP: this recipe could be really easy by purchasing pre-trimmed green beans or frozen green beans

 Beet and Apple Salad (serves 2)

o   1 lb beets

o   2 TBS olive oil

o   2 TBS lemon juice

o   1 apple

o   ½ c finely chopped red onion

o   ½-1 tsp tarragon

1)      Cut the tops off the beets, place beets in a pot and cover with water.  Simmer, covered over medium-low heat for 1.25 hours; allow beets to cool.

2)      Drain beets, cut off root, and peel the skin

3)      Slice beets crosswise into thin slices; place into a bowl

4)      Pour olive oil and lemon juice over them and chill in fridge

5)      Core and chop the apple, chop the onion, mix into beets and sprinkle with tarragon; chill and serve or serve warm

TIP: this recipe could be really easy by purchasing pre-cooked beets, as sold in Costco’s organic aisle (called Love Beets); or it can be prepped a few days prior to eating.

*Adapted from Gourmet Nutrition by John Berardi

Sesame Broccoli with Feta (serves 2)

o   1.5-cups broccoli florets

o   ½-c feta cheese (optional)

o   ¼-cup raisins (loosely packed)

o   1 tsp lemon juice

o   1 TBS black sesame seeds

o   ½ TBS sesame oil

1)      Steam broccoli for 4-5 minutes or until desired tenderness

2)      Remove from pot to a mixing bowl

3)      Combine all ingredients with the hot broccoli; toss together until combine

4)      Serve warm

TIP: this recipe could be really easy by purchasing a pre-cut broccoli florets as sold at Costco; frozen broccoli florets work just as well!

*Adapted from Paleo Indulgences by Tammy Credicott

Zucchini Pizza Boats (serves 4)

o   4 large zucchini, washed, ends trimmed off, and cut in half, lengthwise; soaked in salt for 10 minutes to 1 hour; rinsed in a colander, drained, and patted dry

o   ¼-c olive oil

o   1 small onion, diced

o   1 clove garlic, minced

o   ¼-c chopped parsley

o   2 (4oz) cans tomato paste

o   1 (28 oz) can diced tomatoes

o   ½ tsp oregano

o   ½ tsp basil

o   Pinch rosemary

o   1 tsp sea salt

o   Freshly ground pepper to taste

1)      Slice zucchini and place in a bowl with 2 TBS salt for at least 10 minutes up to 1 hour; rinse in a colander, pat dry with a tea towel or paper towel, set aside.

2)      Preheat oven to 400 degrees

3)      Heat oil in a large pot over medium heat, add onion and cook until soft, about 5 minutes

5)      Add garlic and parsley; stir

6)      Add remaining sauce ingredients stirring well to combine, turn heat down to low and simmer, covered for 30 minutes

7)      Meanwhile, clean and prep the zucchini.  With a spoon, hollow out the middle of each zucchini half, removing only enough to make a shallow well.  Place the zucchini on a parchment-lined baking sheet, hollowed side up.

8)      Spoon some sauce into each boat, top with your favorite items

9)      Bake about 20 minutes or until toppings are cooked, sauce is bubbling, and zucchini is hot.

TIP: this recipe could be really easy by purchasing a pre-made pizza sauce, preferably organic.  Look for the lowest amount of sugars and the smallest list of ingredients.  You could also prep the zukes the night before (wash, cut, soak in salt, rise, drain, wrap in a moist tea towel or paper towel and lay in a glass dish).

 *Adapted from Sprouts “Farmer’s Market” Magazine

Kale and Peach Salad (serves 4)

o   1 large bunch of kale, stems removed, rinsed and shredded or finely chopped

o   2 peaches, rinsed and cut into wedges (sub nectarines, if you’d like)

o   ½-c shelled pecans, finely chopped (optional)

o   2 TBS agave syrup, honey, or maple syrup

o   1 TBS apple cider vinegar

o   2 tsp light miso (white or yellow)

o   Salt to taste

o   Fresh, ground, pepper to taste

o   ½ tsp basil

o   Pinch rosemary

o   1 tsp sea salt

o   Freshly ground pepper to taste

1)      Place kale in a large salad bowl.  In a small bowl, whisk agave, oil, vinegar, miso, salt and pepper together.  Drizzle over kale and massage into the kale using your hands, add peaches and pecans; gently toss, serve; or chill and serve later in the evening.

2)      Preheat oven to 400 degrees

TIP: this recipe could be really easy by purchasing pre-chopped kale and making the vinaigrette the night before eating or on a food prep day

 Apple and Ginger Green Smoothie (serves 2)

o   1 apple, rinsed, cored, and chopped

o   1 handful spinach or kale leaves; stems removed

o   1 small cucumber, rinsed and chopped

o   1 TBS fresh, minced ginger

o   ¼ -c fresh mint leaves, rinsed, stems removed

o   1 TBS honey, agave nectar, or molasses (optional)

o   1.5-c water

1)      Place all ingredients into a blender and blend until desired consistency; feel free to add ice if you wish

TIP: this recipe could be really easy by purchasing pre-chopped spinach or kale and pre-minced ginger or ground ginger (use 1 tsp), and by pre-prepping the cucumber and mint leaves the night before or during food prep.

Resources:

  • Inspiration for this blogpost by the Barbell Shrugged Podcast and their Faction Foods Nutrition Course: http://members.barbellshrugged.com/faction-foods-nutrition-course/
  • ANDI Score Information: https://www.drfuhrman.com/library/andi-food-scores.aspx
  • Vegetable/Fruit Serving Recommendations: Precision Nutrition, by John Berardi and Ryan Andrews
  • Recipe inspiration: Everyday Paleo and Everyday Paleo Around the World: Italian Cuisine, both by Sarah Fragoso; The Paleo Solution by Robb Wolf; Gourmet Nutrition by Precision Nutrition; and Paleo Indulgences by Tammy Credicott.

-Amber St. Claire

Check out the Veggie Storage Tips below. I recommend printing them and storing this document in your kitchen! Happy eating!


"MEATUP" to Eat Up

Hey, Hey CCSC Beasts and Beastettes, we've got some great new products centered on convenient AND healthy eating coming into the CCSC community! "Meat-Up" is the name of the company that creates convenient AND Paleo-friendly. The company also provides its distribution centers with a freezer to keep the meals frozen until you pick them up. These meals taste great and are packed with the nutrients necessary for being beastly! But, are all the meals equally appropriate for your health-based goals? (Hint: the answer is NO!)

If you're having trouble deciding which savory 'Meat-Up' products to order, it might be helpful for you think about your meal selections in terms of the "Anytime Meal Plate" and the "Post-Workout Meal Plate".  Also, make your meal decisions based upon your personal health goals.

Remember, if your goal is fat loss, then you're trying to save most or all of your starchy carbs for after your workouts. If you're trying to gain mass, then you can and should eat carbohydrates more often throughout the day.  If your goal is weight maintenance with enhanced performance, it may be appropriate for you to have carbs at 2 out of 4 meals around your workouts, such as the meals before and after your workout. 

If you're trying to stay fairly low carb or are using the meals as "Anytime Plate" meals, then, I'd suggest the Breakfast Sausage and Sweet Potato Home Fries or the Beef Chicana which both have fewer than 20 carbohydrates for the entire meal. 

All of the other meals being offered by 'Meat-Up' at this time are appropriate for a "Post-Workout Meal" and range anywhere from 30-50 carbs with the Sweet Potato and Beef Chili ranking highest in both carbohydrates and protein.  If I was an athlete looking to bulk up, I'd definitely invest my money in some chili. The Pecan-Crusted Meat Loaf is both high carb and high fat and therefore, is more appropriate as a bulking meal, or as a "once-in-a-while" meal if your goal includes weight maintenance or fat loss. 

While this nutritional information is publicly displayed on the "Meat-Up" website, I've simply gathered it all into one document and categorized it based upon "Anytime" and "Post-Workout Meal Plates," in order to help you make informed choices when ordering.  

▪️ APPROPRIATE FOR ANYTIME MEALS

~ Beef Chicana

Nutrition info: 350 calories, 38g protein, 14g carbs, 10g fats

~ Breakfast Sausage and Sweet Potato Home Fries 

Nutritional info: 370 calories, 40g protein, 19g carbs, 12g fat

▪️ APPROPRIATE FOR POST-WORKOUT MEALS

~ Sausage-Stuffed Bell Pepper

Nutrition info: 300 calories, 34g protein, 29g carbs, 8g fats

~ Chicken Curry

Nutrition info: 410 calories, 40g protein, 30g carbs, 15g fat

~ BBQ Chicken

Nutrition info: 354 calories, 38g protein, 31g carbs, 8g fat.

~ Sweet Potato and Beef Chili

Nutrition info: 544 calories, 50g protein, 52g carbs, 15g fat

▪️ APPROPRIATE FOR BUILDING BULK OR AS A 'CHEAT' MEAL  (POST-WORKOUT)

~ Pecan-Crusted Meat Loaf

Nutrition info: 525 calories, 42g protein, 38g carbs, 28g fat

So, when you're ordering your "Meat-Up" meals, try to plan out how many meals you might need as well as the types of meals that are most appropriate for your individual goals. 

See you around the meat locker!  - Amber

CARBS! SUGAR! and FAT! Oh My!

"What's in a name? that which we call a rose,
By any other name would smell as sweet;" -William Shakespeare 

Relax, relax: I know it's summer; and this isn't Freshman English class! But, it is an informative article regarding the widely known, yet highly controversial, topic of carbohydrates, and their role in your health. 

Simple vs Complex Carbohydrates

When referencing carbohydrates, we often hear that "complex carbohydrates" are better for us than "simple carbohydrates". Is this true? If so, why? ...and, what ARE the similarities and differences between simple and complex carbs, anyway? 

Role in the Body: provides energy for the body to perform both its cellular and physical work

Simple Carbohydrates: single, (unbound) glucose molecules (example: white sugar)

Complex Carbohydrates: single, bonded glucose molecules that are strung together by chemical bonds; those bonds first must be broken by the body in order to access the energy in those single glucose molecules (example: oatmeal)

Similarities: all carbs--simple and complex--come from plants. All carbs--simple and complex--are basically sugars. Because complex carbs must first be broken down into single, unbound glucose molecules (simple sugars) before they can be used by the body, they play the same exact role in the body as simple sugars play. 

Differences: because, as single glucose molecules, they are already in their simplest and smallest form when you ingest them, your body doesn't have to expend energy (calories) breaking down simple sugars, such as white sugar or honey, for use. And if they aren't needed, they are shuttled off to the fat cells and stored for later use.

However, when you consume complex carbohydrates, such as sweet potato or oatmeal, in order to be used for energy, your body must first break the connections between those bonded glucose molecules creating single glucose molecules, which are...you guessed it...simple sugars!!!  

Thus, when we eat complex carbs, our body must USE some of its own stored energy (in the form of stored calories) to break the carbs down into their usable, simple form. Because body uses more calories to process complex carbs, they are considered healthier than simple carbs for your body.

In addition, unlike simple, refined, and processed carbohydrates, whole food, complex carbs have added benefits such as a host of vitamins, minerals, fiber, antioxidants, enzymes, anti-inflammatory, anti-viral, anti-microbial, and anti-angiogenic compounds (anti-angiogenic compounds help prevent blood supplies to abnormal cells helping them to die and be released by the body before they build up as cancer).

Thus, when we eat complex carbs, our body must USE some of its own stored energy (in the form of stored calories) to break the carbs down into their usable, simple form. Because body uses more calories to process complex carbs, they are considered healthier than simple carbs for your body.

In addition, unlike simple, refined, and processed carbohydrates, whole food, complex carbs have added benefits such as a host of vitamins, minerals, fiber, antioxidants, enzymes, anti-inflammatory, anti-viral, anti-microbial, and anti-angiogenic compounds (anti-angiogenic compounds help prevent blood supplies to abnormal cells helping them to die and be released by the body before they build up as cancer).

Thus, regardless of which type of carbohydrate enters your body, if you eat more carbohydrates than your body needs for its daily energy functions, the excess is stored as fat and can provide the body with energy in the future...if extra energy is ever required. This is why, if you consistently ingest more carbs than you use, you can end up with any number of metabolic disturbances such as Type II diabetes and obesity. 

Carbohydrates: 'Good vs Bad'

"Good carbs," unrefined and unprocessed, are eaten in their original, whole form. Examples include vegetables, fruits, brown rice, quinoa, and whole wheat berries. Your body works hard expending energy breaking chemical bonds so it can access the glucose in theses carbs. 

"Bad carbs" are already broken down, via machinery and sometimes chemical processes, into a simpler form for you. This means your body doesn't use as much of its own own energy to process them for utilization; and unless used rather immediately, they are quickly shuttled off to fat storage for energy use in the future. 

Processed carbs range anywhere from white, table sugar to simple starches like dextrose (often found in workout and recovery beverages); from pasta to the wheat flour in your bread. During the refinement process, most nutrients are removed from the carb resulting in what we've termed "empty calories." These calories are "empty" of any other beneficial nutrient besides pure energy and thus labelled as "bad."

A Sugar By Any Other Name? 

"What's in a name? That which we call a sugar, 

By any other name, is the same!" -Amber St. Claire 

Ha!!! Take THAT, Billy Shakespeare!!  

Hidden sugars can be found in several products without our awareness. Sucrose, fructose, glucose, maltose, dextrose, maltodextrin, hydrolyzed starch, cane juice, evaporated cane juice, corn syrup, high fructose corn syrup (HFCS), agave nectar, honey, maple syrup, molasses. These are all names for the same ingredient: SUGAR; and yes, they taste just as sweet as regular sugar and all are processed in the same way by your body...either used for energy or stored as fat. 

When Carbs/Sugars Are Appropriate: During and/or After Exercise

Carbohydrates, even simple sugars, are not inherently bad for you...as long as you use them. If you are happy with your weight and body fat levels and want to maximize your performance in the gym, utilizing simple carbs during and/or immediately after your workout is appropriate. The general formula is to calculate 20% of your body weight, and ingest that amount of both both protein and carbs per hour of exercise. For example, 20% of 150 lbs is 30. So, a 150-pound individual might consume 30 grams of carbs and 30 grams of whey protein for recovery during and/or after a workout. 

For example, you could use powdered Gatorade, waxy maize powder, dextrose, or coconut water mixed with whey protein. 

If you're participating in an endurance event or you're looking to gain mass (weight), an appropriate ratio is to utilize the same formula but then to quadruple the carbs to a 4:1 ratio of carbs to protein per hour of exercise. 

If you eat low carb during most of your day (see the Anytime Meal plate), and wait to ingest your carbohydrates during and/or after exercise, your body can better partition the carbs for recovery (partitioning means sending nutrients to the places they're needed the most...in the case of during and/or after exercise, that place is the muscles). This means that, if you're trying to gain mass, you'll likely gain less fat with the muscle gained by using this nutrient timing strategy.

If you're looking to lose body fat, then simply eating a meal with protein and some complex carbohydrates within the three hours after you exercise is appropriate; you don't need the extra, simple carbohydrates found in a recovery drink because you want your body to utilize more of its own fat for energy and recovery (see the Post-Workout Meal Plate). So, if you're looking to lose fat, and you currently eat a lot of carbs (yes, even complex carbs) throughout your entire day, start subbing out those carbs for more veggies and hit up the carbs and sugars after you've exercised, choosing more complex carbs over simple sugars.

- Amber St. Claire

Berardi-Anytime-Plate-1.jpg

TRAVEL TIPS

As many of you know, I left the gym for a week to vacation in Costa Rica! It is vacation season and Amber was kind enough to put together this awesome list of travel tips to help guide you during your travels! Enjoy!

TRAVEL TIPS

1) Prepare: 

> Proteins and fats are the only nutrients your body needs to survive. Protein powder, jerky, nuts, and nutrition bars are all great things to pack for convenience helping you to avoid making a desperate and, most likely, non-compliant choice.

> If possible, look up hotel(s) online, and choose one that is within walking distance of a grocery store. Almost all rooms have at least a fridge (you might need to ask the front desk to provide one) and, sometimes, a microwave available. Hit the store when you get into town, and purchase the items you need to make compliant food choices. While you're online, scope out some of the nearest restaurants, and check out the menus to see if you can put together a compliant meal. Sometimes, you might end up with an appetizer of meat skewers and a side salad or a double-order of broccoli from the side menu.

> While you're online, check for a local gym that you might go to a few days if your trip's itinerary allows the flexibility. 

> If you have no control over the hotel's location, get online and see what's around you to assess your options. You might need to pack the items suggested above. 

> Continue to drink a lot of water (2-3 quarts/liters which means 8-12, 8-oz cups).

> Try Intermittent Fasting: if you've never done this, it might be a good time try. All this means is that you forgo eating longer than usual. That might mean you simply don't eat breakfast but drink water or tea. I like to order coffee with heavy cream (if they have it, you'll probably need to request it), or 1/2 and 1/2 for a bit of fat to tide me over to my morning snack. This strategy also helps you "save" calories for later. 

> Don't forget your shaker and water bottle(s)!

2) Compliant Eating Tips: 

> You cannot out-train a poor diet. Diet makes up 70-80% of why your body is the way it is, making diet even more important than strenuous exercise. So the best thing you can do for your body is to try to eat as compliantly as possible while on your trip. The first step is preparation, which is why "Prepare" is number 1 on this list. 

> By now, you are pretty clear on when you're supposed to eat what, so just do your best. 

> In terms of all your meals and snacks...you're probably not training as usual right now, so it's ok if you don't get all your food in on a daily basis...in fact, it's probably a bit helpful. You might feel a bit hungry because it takes your digestive system a few days to adjust to less food. And, when you get back home, you might even feel like you're stuffing your face because you may have adjusted to less food by that point! 

> If you're going to eat carbs/sweets, try to save them until after 2 pm. Or, eat a little bit and throw the rest away (I know it's wasteful...it is, however, a choice) or split something with a buddy.

> breakfast: 

> Is breakfast provided? Go for boiled eggs, poached eggs, or omelets...try to go cheese-less because there's often cream mixed in with omelet eggs, and the whole thing is most likely cooked in more fat than you would normally use. Remember, with eggs you don't need extra fat (like bacon and sausage). If you want bacon and sausage, opt for a cheese-less egg-white or an egg substitute omelet. 

> Try looking on the side menu to see you can order a side of a few eggs. You might have to do a double or triple order depending on your personalized diet procedure, and then you'll have to endure the weird looks. ;)

> If you must order a whole meal, ask if you can trade out the potatoes/hash browns and toast for a side of fruit; and only eat 1/2 of it if your a lady. Guys can eat all the fruit. At the very least, just ask your server to leave the starch off the plate and to not to bring the toast. 

> Try to stay away from parfaits and yogurts unless you know the yogurt is plain and not vanilla-flavored...if it's flavored, it probably has too much sugar for you. 

> Make a protein shake with milk, milk alternative or water, and eat some nuts or a KIND low-sugar bar.

> Eat a nutrition bar: QUEST bar is an option. Or any bar that's high protein (approximately 20+ grams); moderate to high fat (approximately 5-15 grams); and low-carb (about 15 grams or less depending on fiber content of bar). 

> Buy a pre-made protein shake like a MUSCLE MILK (not the best or worst you could do, and it seems to be widely available). 

> Guys might need a full protein bar and a full protein shake to meet their protein needs at a meal. However, don't be surprised if this combo causes a stomach-ache. Real food is always best. 

> lunch/dinner: 

> Dealing with lunches and dinners? Opt for salads with meat and dressing on the side...adjust how much dressing you use based upon how many nuts and cheeses are on your salad).ypu could also order any broiled, seared, baked, or bbq'ed meat option and steamed veggies (ask for either dry-rub only or no BBQ sauce or BBQ sauce on the side as they're often very sugary). Ask for no bread, and trade the starch on the plate for extra veggies...especially if you're going to drink alcohol, try to limit your carbs at lunch/dinner. 

> Make a protein shake with milk or water, and eat some nuts or a KIND low-sugar bar.

> Eat a nutrition bar: QUEST bar is an option. Or any bar that's high protein (approximately 20+ grams); moderate to high fat (approximately 5-15 grams); and low-carb (about 15 grams or less depending on fiber content of bar). 

> Buy a pre-made protein shake like a MUSCLE MILK (not the best or worst you could do, and it seems to be widely available). 

> Guys might need a full protein bar and a full protein shake to meet their protein needs at a meal. However, don't be surprised if this combo causes a stomach-ache. Real food is always best. 

> snacks: 

> Hopefully, you prepared and brought/bought something...nuts or a KIND bar, alone, will always work in a pinch. A lot of candy machines these days have a jerky and/or a nut option available. 

> Remember, it's ok if you don't eat all your food because your training is down.

3) Alcohol: 

> Try to hold off until after 2 pm. Stick to hard liquor a with diet or club soda.

> Plain, vanilla, or cake-flavored vodkas are good with diet coke.

> Citron or mandarin-flavored vodka plus a squeeze and twist of a citrus fruit is good with club soda (a bit strong if you're unused to it).

> Old fashioneds (whiskey-based...ask for light sugar); manhattans (whiskey-based...ask for light sugar); regular vodka or gin martinis, vodka or gin gimlets (ask for light sugar); or straight shots--clean or on the rocks--are your best bets. 

> Beers and sugary, mixed drinks (margaritas, daiquiris, piña coladas, etc.) are your worst bets. 

> Angry Orchard Cider is not appropriate because it has a lot of sugar. In terms of ciders, stick with Two Rivers, Common, Crispin, Ace...or choose blindly at your own risk for a carb overdose. 

> Try to limit yourself to 1-3 drinks; and try not to drink everyday. Drink one day and lay off the next day; or, at least, drink less the next day. 

> It's important to eat as compliantly as possible if your are drinking because it will minimize the  setbacks you might face.

4) Walk, walk, walk: 

> If this is the only exercise you get, it'll still be very helpful! It is great if your trip is business-like and includes a lot of sitting. 

5) Exercise:

> Use the Exercise sheet Erica offered up in the latest newsletter for some body-weight hotel room exercise options.

> Use the treadmill, elliptical, or bike (or run outside if you have a timer watch) to run some sprints. After warming-up for 5 minutes or longer, jog for 45 seconds and sprint for 15 seconds, run 45, sprint for 15, etc. for a total of 10 minutes. The treadmill is a bit cumbersome because you have to turn up and down the speed. But the machines might have a built-in sprint setting. 

> You can also sprint intuitively by just adding a sprint until you can't sprint anymore, jog or walk until you're recovered in breath, repeat 10 times (after warming up, of course). 

> Check out the local Crossfit or Strength and Conditioning gym. Be sure to try to contact them beforehand and/or check out their website to see if there's an online waiver and instructions for drop-in athletes. Don't just pop in unless you've been there before. Or, popping in to scope the place out and introduce yourself is even better because you'll know where it is, and the next day's class will be smoother for you and for the facility that is welcoming you. 

> You can always just jog a bit, but sprinting help your body in the same way as weightlifting giving you more after-burn effects in terms of calories usage (for anywhere from 24-72 hours of enhanced metabolic burn depending upon your unique body), whereas simply jogging only really burns calories during the activity. 

> Take a deload week and don't worry about the exercise; let your body recover from training.

Above all, have fun! Experience the culture! If you make some non-compliant choices, that's OK! Nobody's judging you (except maybe you). Just be willing to accept that you might have a temporary setback in terms of your progress. And, then again, you might not!! It's all a grand experiment! The worst thing to do is to stress over your diet. So, prepare as much as possible, make compliant choices as often as possible, and roll with the flow. 

- Amber St. Claire

Grocery Shopping

Eating healthy takes time, and it's worth that time! You'll set a great example for your children and your friends, and you'll have better control over the food that enters your body and thus your overall health. Also, eating healthy is actually more important even than exercise in order to reach your health goals, as you really cannot "out-train" a poor nutritional program. 

Additionally, shopping for your groceries and preparing your own meals makes you leaner! How?! you'll spend more calories shopping in a grocery store than you would sitting in a restaurant; you'll spend more calories preparing your own meals than picking up the phone and ordering delivery. 

So, without further adieu, CCSCers, it's time to talk about shopping for groceries! 

The best plan is to set aside a few hours each week to both shop AND pre-prep your food. Pre-prepping means cooking up a bunch of protein and chopping veggies so they're ready to eat and/or cook at a moment's notice.

Why should you have a grocery-shopping and food-prepping plan? 

1) you're less likely to eat/order out if you have a well-stocked kitchen AND some pre-prepped food.

2) you'll know exactly what's going into your meals which makes it easier to calculate how much you're eating.

How often should you shop?

Shopping one time per week is best in order to:

1) ensure that you have enough food on hand so that you're prepared to eat well and reach your health goals.

2) ensure that you don't purchase too much food at one time and then have it turn bad before you can use it.

Ugh, I have to go to a store once every seven days?!

TIME-SAVER TIPS: 

1) purchase meats in bulk only twice a month (every two weeks); when you get home, break it up into individual or family-sized portions and either cook it or freeze it; that way, you can shop for fresh produce one time per week, which makes for a quick shopping trip.

2) purchase pre-chopped veggies; these tend to be more expensive but will save you time at home during your food prep. 

Step 1: develop a grocery list

This helps your trip to the store stay quick and efficient.

What items should be on my list?

1) Most of what you purchase should be vegetables and proteins since both your "Anytime Plate" and your "Post-Workout Plate" is comprised mostly of veggies and protein. Depending upon how often your work out, the "Anytime Plate" should make up 80-90% of your weekly meals.

2) If you're a simple eater, most of your meals will simply be a meat prepared the way you like it, a vegetable or two prepared the way you like them with a bit of fat either used in the cooking process or added on the side.

When in doubt, make your shopping list based upon the SuperFoods listed below:

Protein Superfoods:

*grassfed beef 

*wild fish

*free-range chicken

*Omega 3 eggs (same as above)

Health TIP: It is suggested that you take a fish oil supplement if you choose not to or cannot afford grassfed/wild/free-range meats, which have a better omega 3 to omega 6 fatty acid profile (more on these in upcoming blog posts)

Veggie Superfoods:

*Spinach for super shakes/salads/juicing/steamed veggie dish

*Kale same as above

*Collard greens same as above

*Cruciferous veggies like broccoli, cauliflower, and cabbage which can be used to make bulk lunch or dinner salads like Jessie's broccoli/chicken salad (or you could switch out that broccoli for cabbage and make coleslaw which makes for a quick veggie option at lunch/dinner)

Fruit Superfoods:

*Berries are lowest in sugars and should be priority

*Tomatoes for juicing or salads

Health TIP: fruit should be considered nature's candy, so eat it in moderation (maximum of 2 servings per day and even less for aggressive fat loss)

Health TIP: while, fresh, local produce is optimal for your body in terms of nutrients, frozen veggies and fruits are picked and frozen at the height of ripeness and are therefore just about as good for you as fresh produce. But, in both cases, be sure the packages contain ONLY that fruit or veggie and no added sugars, salts, sauces. For convenience purposes and healthy eating, frozen produce should be prioritized over canned produce.

Fat Superfoods:

*Avocado: salads/super shakes/guacamole

*Flax seeds: high in omega 3s and great in shakes or on salads

*Nuts/nut butters: be careful of amounts here as these contain a lot of calories per serving making them nutrient dense and easy to overeat in terms of calories

*Fish oil: high in omega 3s

Drinks

*Water is best

*Tea

*Coffee

If you're more of a recipe user, then the strategy below will help you make a grocery list. 

Start by categorizing your meals then brainstorm the items you need for them: 

Before shopping, plan your meals/recipes to make list: 

A)  Sunday bulk recipe: making a chili, stew, or a crockpot recipe is helpful to get you through the first half of the week--especially for packing up your lunches or if you have some busy evenings and won't have time to cook dinner. Even just cooking up a bunch of protein on the grill, the stove, or in the oven can really help your week's meal-planning run smoothly.

B) Wednesday bulk recipe: just like Sunday, cooking a bulk recipe mid-way through the week can get you through the rest of the week's lunches and/or dinners.

C) Super-shakes: if you utilize shakes as a meal option, be sure to list the items you need for them.

D) List of vegetables: for daily eating and juicing (if you juice).

E) Breakfast items: list the items are you most likely to eat for breakfast for purchase

How much food should I purchase? Remember your hand measurements:

A) protein: if you eat 4 meals a day and your a woman, that is about 4 oz of protein per meal, which is about 16 oz or 1 pound of meat per day; 32 oz or two pounds of meat per day for most men. Multiply those numbers by 7 days week.  For one couple, that'd be 24 pounds of meat a week.

B) veggies: if you're eating a minimum of 1 (women) to 2 (men) cups of veggies per meal, then you'd need 4 (women) or 8 cups (men) daily. Multiply that by 7 days per week. For one couple, that'd be 84 cups of veggies per week, minimum.

C) carbs/fats: calculate the same as above using your hand measurements and taking into consideration how much your work out (for weekly carb amounts)

Step 2: AT THE STORE

1) Shopping pathway: you've probably heard many times that when grocery shopping for health, you want to stay on the perimeter of the store. This way, you'll hit the produce aisle, the bulk foods aisle (nuts/seeds/whole grains), the meat/seafood section, and the eggs/dairy section. BONUS: if you have to shop with your children, these aisles tend to not have brightly-colored packaged food items that attract children to beg you to buy unhealthy foods.

2) The aisles: once you've shopped your perimeter, you can go into the aisles for certain food items such as canned tomatoes/veggies, frozen veggies/fruits, spices, oils, and whole grain bread (if you eat bread). In the aisles, don't be fooled by clever marketing tactics such as the following:

*Added vitamins/minerals

*No sugar added

*Fat free

*Low carb

*High protein

*Contains real fruit

Stick to your list and stay away from cardboard boxes and plastic containers.

3) Reading labels: Reading labels on a package usually is a red flag. Eighty to ninety percent of the food you purchase should not have a label because the foods that are best for you do not have labels. If you do purchase a food with a label: 

A) Ask yourself: is this good for me? If you find yourself saying, "it's not THAT bad, then it's probably bad." Don't buy it because you'll eat it.

B) Look for the BIG 3 "No-No's":

*Added sugar

*Hydrogenated/trans fats

*Unknown chemicals

C) Fewer ingredients is better: ideally, packaged foods that you may purchase will have fewer than 5 total ingredients on a label (EX: almond butter should read: almonds, or almonds and salt)

Money-Saving TIPS:

*purchase the generic brands of items, if available

*purchase meats in bulk; buy a whole grassfed, pasture-raised cow and split the cost among 2-4 families, which makes purchasing quality beef much more affordable

*purchase what's on sale: meat/produce/frozen and canned veggies and fruits

*shop online for possibly hard to find items like coconut oil 

*support your local farmers by purchasing items at farmer's markets or through a CSA (community-supported agricultural) farm 

Happy Shopping! - Amber

Kitchen Makeover

Limiting Factor: something in your life that makes it difficult for you to achieve a goal.

Well folks, you're a few weeks into the Country Strong Challenge, and hopefully, you've been incorporating some new healthy eating habits into your life. If not, we need to go back and be sure your goals are realistic for you (Feel free to message or email me if you're struggling with this).  If they are realistic, and you're serious about committing to change, then we need to look at your limiting factors and eliminate them as obstacles.

The next few blog posts will help with getting rid of some common limiting factors in your life.

Today, we discuss your kitchen as a potential limiting factor. Making over your kitchen so that it can better serve you in your healthy-eating goals is simple, but not necessarily easy.

Step 1: Toss Junk Foods

  • if it's in your house, you'll will eat it
  • if it's not there, you CAN'T eat it 
  • Trash/Donate junk 
  • Tossing the stuff out that doesn't serve your goals is step 1. Now, throwing away food that you spent money on can be difficult because it seems wasteful. However, most likely, if you have an item in your pantry that's off-limits to you, you're setting yourself up to cheat; whereas, if the item is not in your home, you're less likely to cheat because cheating requires much more of an effort. Therefore, if you cannot fathom getting rid of food that is not so good, have a friend come over and do it for you (you may even want to leave the house during this process).

Junk includes: most processed foods, cookies, crackers, cakes, muffins, chips, sugary snacks and drinks, hydrogenated oils, fake meats. 

Step 2: Restock Quality Foods

  • Meats: organic or pasture-raised if feasible
  • Veggies: go for a variety of colors and try to purchase in-season, local, organic veggies
  • Nuts/Seeds: unless you have an allergy to these or you have issues with portion control. In that case, stick to other fat sources like avocado, coconut oil/butter, grass-fed butter, or ghee.
  • Fruits/Berries: most of you won't be eating too much fruit daily, so I advise not to overstock. Berries are your best "anytime" fruit option especially if you stay in the 1/2-1 cup range. I typically buy organic, frozen fruit for my smoothies, and that's about it. 
  • Water/Tea: or any other non-calorie beverage of choice. I like Crystal Geyser sparkling mineral water. You can purchase (unsweetened) iced tea or make it yourself. Coffee is fine as well. If you're a diet soda fan, it's obviously not your best option, but it's also not your worst option. Try mixing some tea with sparking water for a diet soda alternative. 

Step 3: Tools and Appliances

  • Pot with Steamer Basket: it's a lot quicker to boil 1 inch of water than a whole pot of water. In addition, food retains its consistency and nutrients when lightly steamed verses heavily boiled.  Lastly, you can steam a veggie halfway, then sauté it in butter for a few minutes to get better flavor while using less fat (if you have to cook a veggie from start to finish in fat, you need a LOT of fat, which might be too much fat for a meal). 
  • Crockpot with a Plastic Liner: the plastic liners are usually sold near the ziploc bags. Essentially, you line your crockpot and cook. When finished, throw the whole pot insert in the fridge, eat out of it for a few days, throw away the entire liner and your crock is ready for use once again!
  • Non-Stick Skillet: leave it on the stove for easy access every morning if omelets or eggs are your go-to breakfast item. Non-stick items clean up very fast and save you time.  Additionally, you won't need as much cooking fat.
  • Blender: great for super shakes/smoothies. Put everything in your blender container except for any frozen fruits or ice and store it in the fridge; in the am, blend and go.  A quick tip...after you've poured your shake, fill the blender container half way with hot water and a bit of soap, and blend again, rinse, and you're out the door! 
  • Food Processor: hate chopping veggies? Pulse them in the food processor for quick veggies for omelet or on top of salads.
  • Lunch Cooler: gotta keep all that good food cold and fresh. Great for people who work out of their cars a lot such as truck drivers, construction workers, and salesmen. 
  • Baking Pan with Aluminum Foil: I'm sure most of you have a baking pan or cookie sheet. This item is great for baking or broiling meats. But, if you cover the pan with foil first, your cleanup will be super quick and easy.
  • Bare Essentials Utensils: knife, silicone spatula, tongs, and a large cutting board. A single, quality, well-sharpened chef's knife is really all you need. Keep it sharp for easily cutting veggies and meats. Yes, there are other knives for other purposes, and if you have those...awesome! But, if you lack one large, quality knife, this is where you need to start. The spatula can be used to clean out your blender and/or processor, to cook your eggs, and to stir your soups. The tongs are for flipping meats and bacon.
  • Easy Cleanup: use paper plates and plastic utensils. While this option is not so eco-friendly, it is time-friendly. If there are a few days in your week that end up being crazy, don't be afraid to resort to this option...it's better than ordering fast food.

Step 4: Storage and Tupperware

  • Large/Medium/Small Tupperware: large options can hold all the meat and veggies you've prepared ahead of time. The medium pieces are for your to-go lunches and/or dinners, while the small can be used for pre-chopped veggies and fresh herbs that you can use to enhance the flavor of your food throughout the week. 
  • when you get home from shopping, if you can block out an hour or two to wash, chop, and store your veggies while you're cooking up a lot of protein to last for a few days or throughout the week, you're much more likely to eat the food rather than letting the food go bad.
  • Also, if you're prepared, lack of time or lack of healthy, prepared food in the house is no longer a limiting factor for you!

Step 5: Spices

  • Buy in Bulk: salt and pepper get old after a while. Trader Joe's has pretty good deals on spices. Costco sells spice blends such as Taco Seasoning, Montreal Steak Rub, and Lemon Pepper. Even their Chili Powder is actually a blend of several spices.  Winco is also a great place to purchase spices in bulk.  I recently discovered that my Winco has some great spice grinders with salt, pepper, and dried garlic all included in the grinder. They also have Sriracha Salt Grinder which looks intriguing! 

That's it for the kitchen makeover. Next time, we'll talk about grocery shopping!!

Remember to post or email any questions or concerns you have throughout the challenge!!

Cheers! - Amber St. Claire

Goal Setting

Ohhhhh, nooooo! Yes peeps! It's that time of year where we look forward to a fresh start! First of all, let's begin by saying we're going to set some goals for the year of 2015....NOT resolutions!

In my opinion, the term "resolution" hints that something's wrong with you...that you need to re-solve an issue, which literally means to solve a problem, again. So, let's just kick that cliche term to the curb and set some yearly health goals...indicating that there is indeed NOTHING wrong with you...you're just looking for improvement in your life! Deal? Ok, let's move on!

There are two main types of goals: outcome goals and behavioral goals. The outcome goal is the result or outcome you're chasing. The behavioral goals are the steps you will take to achieve the outcomes you desire.

We have some rules to abide by for setting outcome goals:
1) goals are written down
2) goals are specific and measurable
3) goals have a timeline
4) goals are realistic
5) goals are limited
6) goals are personally significant

Written: if a goal isn't written, it's a wish, a hope, or a dream. Those are all great, except they don't usually come true without a written plan of action.

Specific/measurable: a goal should be written so that there is no question of the intended outcome. If your goal is to lose fat, how many pounds of fat would you like to lose? If your goal is to gain strength, in which movement specifically and how much extra weight on the barbell do you consider as reaching your strength goal? If your goal is to "eat cleaner," well, we need to know, specifically, what that looks like...does that mean eating a minimum of 5 veggie servings a day, or does it start with eliminating processed foods?

Timeline: timelines help make your goals more real and give you the drive to develop the behaviors you'll need to accomplish your goal in a certain amount of time.

Realistic: you gotta be real with yourself, yo! If you're setting a goal of losing 10 lbs of fat in 2 weeks, or adding 50 pounds to your deadlift in a month, you're probably setting yourself up for failure and defeat. Goals take time and consistency to accomplish. So, be real! Your coaches can help you with developing appropriate timelines for strength gains, mass gains, and fat loss.

Limited: if you try to accomplish too many goals at once, you're bound to not accomplish any of them, which can ruin your self-esteem and lead you down the road of disappointment and despair. In addition, chasing too many goals at once can add unnecessary stress to your life, which means you're setting yourself up to get burnt out and say "F" it to all of your goals. For now, pare down your goals to one or two. You can always add new goals as you accomplish the original ones.

Significant: what's the real reason you chose your goal? Is it simply to challenge yourself? Do you have a history of cardiovascular or metabolic diseases (Type II Diabetes is an example) in your family? Do you have a special event coming up? Do you want to compete? Are you trying to set a better example for your family so they can also be healthy with you? Figure out why you want to accomplish this goal and write that down, too.

Here's an example of an inadequately-written goal: I want to lose fat, gain strength, eat healthier, and compete in some comps. Whoa there, Nelly! This goal is written, but it lacks specificity, measurability, and a timeline. Nor is there any real significance attached to it. And, there are too many things to focus on here!

Here's an example of a well-written goal: I want to drop 5 pounds of body fat over the next 12 weeks. This goal is important to me because I have about 20 pounds of fat total to lose in order to enter a healthy weight range, and losing 5 pounds will motivate me to lose the rest. Many people in my family are obese and unhealthy and tend to expire at a young age. I want to live a long, healthy, and active life.

Another example: I want to gain 50 pounds in my deadlift over the next 12 weeks. I want to do this because my deadlift has always been my weakest lift, and I feel it holds me back from making gains in other lifts; and beating Coach Manny will feel awesome! (Well, some might feel that beating Coach Manny is personally significant, right? Haha!)

Ok, now that you you've considered how to properly write an outcome goal, let's look at how you're going to accomplish this goal.

Now, we must set your behavioral goals. These goals will follow guidelines 1-4 above, and they will list the specific action(s) that you will perform in order to achieve your outcome goal.

Ok, so, poorly-written behavioral goal to go with a weight loss outcome goal of losing 5 pounds of fat in 12 weeks: I will eat cleaner.

Well-written behavioral goal: I will replace processed carbs with 2 servings of vegetables at dinner a minimum of five times per week for the next 12 weeks.

Another well-written behavioral goal: I will get to CCSC a minimum of three times per week for the next 12 weeks.

Both of these goals are written down, specific (say what you will do), measurable (you either did it or not), are realistic (you know these are actions you can commit to 80% of the time) and have timelines (x times per week for x number of weeks).

For your accountability, mark an X on your calendar every time you performed the behavioral goals you set.

Now, when your deadline rolls around, you may not have lost the full 5 pounds of fat or added that 50 pounds to your deadlift. Maybe you lost 3.5 pounds of fat. Maybe you added 25 pounds to your deadlift. You cannot really control the outcomes, but you can control your behaviors. The important thing is that you have probably developed some positive habits over the course of time. And, you are closer to accomplishing your goal than you were when you set out.

And THAT, my friends, IS an accomplishment!

CrossFit Open

Each week, all of you CCSC die-hards march into the climate-extreme box that is our beloved gym to throw down.  The workouts are mentally and physically tough and, without a doubt, improve the fitness of all of us.

While you, our awesome members, find various ways to use this hard-earned fitness in your everyday lives, there is one area that not many of you have ventured to go: the competitive arena. WAIT! Before you scroll down to one of Coach Erica’s more-interesting posts below, hear me out. There’s this competition called the CrossFit Open. Last year, over 209,000 people worldwide participated. And this year, I’m challenging everyone reading this to do it, too.

If you are still reading, take a minute to look up from the screen, take a deep breath, and remember that I’m not crazy. Well, OK…whatever. Wondering what the CrossFit Open is? Great, you’re still here. The “Open” is how CrossFit finds its competitors to compete in its Regional competitions from which victorious athletes go on to the CrossFit Games; you know, the ones you see on ESPN each summer. Ok, seriously, take two breaths and stay with me; I’m getting to the part that involves you, me, and the 99.9% of all others who compete in the Open. (Seriously.  Of the 209,000 to do the Open in 2014, less than 1,500 men and women went on to compete at Regionals.)

So here’s the deal. Starting February 26, and continuing each Thursday until March 30, Games.Crossfit.com announces a new workout.  Competitors have four days to complete the newly announced workout before the next is released. These workouts can be completed anywhere and at any time as long as they are done either at a CrossFit affiliate or are videotaped and submitted for scores to be verified. Once scores are submitted to the CrossFit Games website they are then posted on the worldwide leader board. Some of this may sound intimidating, especially for those who have never thought of competing.  And that’s OK! In fact, if you are feeling nervous or apprehensive about giving it a go then you definitely should!

Let me break this down a bit more. First, the workouts are broken into prescribed and scaled versions. In all previous years the Open consisted of workouts that were only scaled for masters competitors over 54 years old. However, this year the format has been changed to include both prescribed divisions as well as scaled divisions for all ages. Second, all workouts are judged. That’s right, they all have standards that must be followed in order to post a valid score. Not getting your hip crease below your knee on a wall ball? No rep! Not reaching full extension at the top of a snatch? No rep! But never fear! Each participant will have a CCSC trainer next to them during the workout keeping track of reps and making sure they are all legitimate. Feeling a little less apprehensive? Great, stick with me.

I get it. You may still be asking why?  Coach Greg Glassman, founder of CrossFit likes to say that we fail at the margins of our experience. More simply, we do well with stuff we do all the time, and struggle with things that are new. For most of us, competing in a CrossFit competition is something we’ve never done, and a lot can be learned about oneself when competing. Competing in the Open will force you to acquire new skills and work on weaknesses often overlooked or ignored.  From week to week you won’t know what’s coming at you. Don’t have double-unders in your bag of tricks? It’s a sure bet that they’ll be featured in a workout this year, so it’s time to start working on them! And in addition to bettering yourself as an athlete, it’s just plain fun! Together, as a community, we’ll get to commiserate over brutal workouts, share our anxieties about what’s to come the next week, and cheer each other on!

So here’s what I propose. We do it. All of us. But instead of signing up through CrossFit, we keep it in-house and run our own competition. Everything stays the same, the workouts, the scaling options and the movement standards. The only difference will be the $20 registration charge that you would normally fork over to CrossFit will instead be given to the gym to facilitate the competition. Also, no workouts will have to be videotaped and posted online (unless you want to, of course). In the spirit of pushing ourselves I say we all sign up for our respective age group’s prescribed division. If a particular workout shows up that you know may prove to be dangerous, do the scaled version.  But let’s do this thing and get better. There’s no pressure, ya’ll! We get to attempt new things, compete with thousands of other CrossFitters from all over the world, and do so in the comforts of our own gym!

I’ll leave you with a quick anecdote about the Open before I sign off. Last year, Sarah and I were on Kaua’i for our honeymoon during Open Workout 14.2. The workout involved overheard squats and chest-to-bar pull-ups. That day, several people in the gym were doing 14.2 so Sarah and I both stopped to cheer them on. One lady in particular stood out to me. Not because she was really fit (which she was), or that she recorded a great score (which she didn’t). You see, this woman completed her first set of overhead squats with ease. It was then on to the chest-to-bar pull-ups. She needed to complete ten before she could head back to the bar for more overhead squats. She only completed three before her time ran out; they were the first chest-to-bar pull-ups she had ever done. In the end, her score was not anywhere near the leaders, but in a competition setting she did her first chest-to-bar pull-ups, something that had long-eluded her. And she was stoked.

If you still aren’t sure or would like some more information about the Open, there is plenty out there and it’s easy to find.  A quick Google search will take you to the CrossFit Games Open page where you can find archived workouts, video demonstrations, announcement events and a lot more. Or, corner one of your trainers and bombard us with questions. We’ll have more details about our CCSC Open competition coming soon. For now, practice up on those weaknesses and get excited! - Coach Keeley

Sawing Logs

Do we have to do this at the gym tomorrow?! Is this a new Strongman event?! What if I don't own a saw?! What if I'm a tree-hugger?!

No, no, sillies...this is about the importance of sleep, catching Zs, sawing logs.

Sometimes, we get so focused on what we have to do that sleep gets placed on the back burner of our priority stove...but, sleep--how much you get and the quality of sleep you get--is arguably just as important as the food you eat and the way you move your body.

Good sleep, helps our bodies and minds recover, keeping us lean, happy, mentally focused, and healthy. But chronically poor/inadequate sleep slathers on body fat, screws up our hormones, ages us faster, increases chronic illnesses, and drains our IQ and mojo.

Studies show that, "People who get at least seven hours of sleep per night tend to have less body fat than people who don't...In a study involving 9,000 people between 1982 and 1984 (NHANES I), researchers found that people who averaged six hours of sleep per night were 27 percent more likely to be overweight than their seven-to-nine hour counterparts; and those averaging five hours of sleep per night were 73 percent more likely to be overweight.

Source: http://science.howstuffworks.com/life/sleep-obesity.htm

More reasons why getting adequate and restful sleep is important...

This 2010 review of the endocrine effects of sleep deprivation on humans provides a good overview of how sleep deprivation affects us hormonally:

Glucose tolerance goes down. This is a well-known phenomenon, and it’s probably one reason why chronic sleep loss is a big risk factor for developing Type 2 diabetes.

Appetite increases. Leptin, the hormone that signals [fullness], is lowest in people with sleep deprivation. This is one reason that people who haven’t slept tend to crave carbohydrates and junk food more than any other food. Their ability to resist these cravings also decreases.

Cortisol rhythm gets out of whack. Normally, cortisol is highest in the morning (to wake you up) and drops through the day until the evening, when it’s lowest (to let you get to sleep). Under sleep deprivation, cortisol is still high in the morning, but the drop-off throughout the day is far more gradual – and at night, cortisol can remain elevated enough to disrupt the quality of sleep, creating a vicious lack-of-sleep + chronically elevated-cortisol level.

Source: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/
via Marks Daily Apple: http://www.marksdailyapple.com/dealing-with-undersleeping-and-nutritional-value-yeast/#ixzz3BR3q1rwK

So, how do we improve our sleep quality?

Well, I'm glad you asked! Just as we benefit from our wake-up routines, our weekly and monthly routines, our nutrition routines and our exercise routines, we can benefit by building a solid sleep routine. Here are some helpful tips to get you sawing the biggest (loudest) logs in the forest!

I. Create and maintain a regular sleep schedule.

A. Length of sleep:
Most people need 7-9 hours of sleep per night. 7 should be your baseline. If you know you have to wake up at 5:15 to get ready for work, then be in bed by 9:30 and asleep by 10. Getting in bed at 10:15 doesn’t count.  Also factor in transition time. Don’t stop what you’re doing at 9:29 and expect to be snoring by 9:30. Start moving in the direction of bed by 9:00.

B. Consistent sleep time:
Try to go to bed and wake up at the same time every day and night.  While it might be unrealistic to do this seven days a week, try to be as consistent as possible. If you’re consistent, your body will know when to release calming hormones before bed, and stimulating hormones to help you wake up. You’ll feel sleepy when it’s time for bed and wake up more refreshed. Heck, you may not even need that annoying alarm!

C. Try to get to bed before midnight:
According to some sleep experts, because of the way our natural circadian rhythms work, every hour of sleep before midnight is worth two hours after.

II. Just prior to bed (in no particular order)

A. Turn off electronics:
Digital devices stimulate our brain with light, noise, and mental demands. Unplug from all screens — TVs, computers, phones, tables — at least 30 minutes before bed. (If you must read your tablet, switch the screen to the black or dimmer background. And if you’re going to be on your computer, download a program like f.lux, which decreases your screen’s color temperature at night.) Our brain produces melatonin as light levels decrease. Melatonin ensures deep sleep, and may also help regulate our metabolism. If we have too much light at night, we don’t get proper melatonin production.

B. De-Stress before bed:
What de-stresses you? Do that! This could include: Gentle movement — such as stretching, foam rolling, or yoga, or even a slow stroll around the block. Try meditation, deep breathing, or other simple relaxation exercises? Even 5-15 minutes can release tension and activate calm-down chemicals.

C. Do a brain dump:
We’ve all done it: Stared at the ceiling, long after lights-out, obsessing about all the things we’re supposed to do tomorrow, tossing and turning and getting more and more stressed by the minute. Try this instead: In the evening, take a few minutes to write out a list of whatever’s bugging you: Emails you need to send or reply to, calls you have to make, project ideas, creative thoughts, that thing you should have said to so-and-so…
Whatever is in your brain, get it out and on to paper. Keep a brain dump journal by your bed.

D. Read a book before bed — but make sure it’s not too engaging — otherwise you’ll be tempted to stay up with that thrilling detective novel until the wee hours.

E. Take a bath or shower.
While not everyone likes to shower or bathe at night, warm water before bed can help us relax and de-stress, which is key for falling asleep. If you go the warm water route, throw in some magnesium-based epsom salts as magnesium is known to help with sleep.

III. Optimize your sleep environment

In addition to creating a nightly sleep routine to help improve your sleep quality and duration, you should ensure that your sleeping environment is conducive to sleep.

A. Keep the room as dark as possible.
Melatonin is a hormone produced by your brain that signals to your body it is time for sleep. Making your room as dark as possible will maximize your melatonin production. Dim your lights at night. Install low-wattage bulbs in your bedroom, and keep things as dim as possible in the hour before your planned bedtime. Cover your windows well. Use a motion-sensitive or dim night light if you need something to illuminate your midnight path to the bathroom. Put your iPhone in another room or flip it face down. Cover or dim the alarm clock, or look for one that illuminates only when touched. Again, if you have to use a computer late at night, download the software f.lux, which changes the brightness and tone of your screen in time with sunset and sunrise, reducing evening blue light.

B. Create a relaxing sleep area that is quiet and free of clutter.
Your bedroom should be relatively organized and peaceful. The sight of clothes strewn all over the floor or furniture, boxes or books toppling over, and tangled cords can make you feel stressed and interfere with your ability to relax. A messy room can also be dangerous if you have to get up at night to use the bathroom. Set your room to an appropriate temperature. Most people sleep better when it’s cool (around 67 F); others sleep better at a neutral temperature. Use white noise if needed. If you live in an urban environment and you tend to pop awake at the slightest sound, then a steady source of white noise could really help. Using some nature sounds on your iPhone, or even just turning on a fan (or an old radio turned to static) can be enough to drown out other noises and lull you to sleep. A HEPA filter can also work well for this purpose, serving double duty by keeping your air cleaner as well.

IV. How to wake up.

While a jarring alarm will certainly get us out of bed, it doesn't exactly start the day on an enjoyable note. Not only that, it jacks up our stress hormones immediately, starting our day in “fight or flight” mode.

Here are some more humane solutions.

A. Take advantage of natural rhythms.
Sleep occurs in multiple stages, alternating between deeper and lighter sleep. We sleep more and more lightly as the night goes on. If we wake up at just the right moment in our lighter sleep stages, we’ll feel reasonably good and snap into alertness quickly. But if we’re forced to wake up while in a deep sleep phase, we’ll feel groggy, disoriented, and sleepy — suffering from sleep inertia. There are many gadgets and apps that will sense your sleep cycles and wake you up when you’re sleeping your lightest.

For example, the iPhone SleepCycle app or SleepBot will wake you up within a pre-specified time window when it senses your wakefulness.

You can also track your sleep with gadgets and apps like Zeo or the Fitbit, which will help you gauge where to improve your sleep and wake routines.

B. Wake up to light.
The human body is designed to get sleepy when it’s dark and to wake when it is light.
However, it is not always feasible to wake up with the sun, and this is especially true if you use light blocking shades to keep your room as dark as possible.

Use a dawn-simulating alarm clock. Research shows that when people are slowly roused by gradually increasing light levels, they feel much more alert and relaxed than when they’re woken up by a sudden, blaring alarm.

Increasing light has also been shown to raise cortisol in the morning (which is an important signal to your body to wake up), and to improve sleep quality.

C. Wake up to soft, slowly-building noise.
Some types of alarm clocks (such as the Progressive Alarm Clock app) will also gradually increase noise or music, so that you’re slowly lifted out of sleep rather than being suddenly whacked in the ear with a loud morning DJ.

D. Get moving right away.
When your alarm goes off, one of the worst things you can do is hit snooze.  Snoozing seems to increase sleep inertia. Instead, once that alarm goes off, simply sit up and put your feet on the floor.  Start shambling towards the bathroom, or anywhere else that isn’t your bed.

E. Expose yourself to more light.
Whether you wake to a dawn-simulating alarm clock or not, continue to expose yourself to light as soon as possible after waking.  This will stop melatonin production and increase your wakefulness.

Throughout the day, get as much light as you can.  Most folks can sneak outside for 5-10 minutes. Run errands at lunch or eat outside. Do as much as you can to get that sunshine. The more bright natural light you can get during your normal waking time, the more your body will know to gear down at your normal sleeping time.

V. Throughout each and every day.

A. Keep alcohol and caffeine moderate.
Genuinely restful and restorative sleep comes from deep sleep. Even though it seems like booze is relaxing, more than 1-2 drinks in the evening can interfere with deep sleep, as can too much caffeine. So limit alcohol to the suggested amounts (max of 2 drinks per night for men and 1 per night for women), and reduce caffeine after 2 pm. Otherwise, although you may “sleep” for 7 hours, your sleep won’t be high quality, and you won’t get the recovery benefits.

B. Eat and drink appropriately.
Having a large meal immediately before bed can disrupt your ability to fall and stay asleep.  Instead, eat a regular-sized (or even smallish) meal a few hours before bedtime. A nice blend of protein, carbs and fats will help to keep you satiated, and might even improve your ability to fall asleep as your brain converts carbs to serotonin. In addition, try to limit your fluids 2-3 hours before bedtime. Drinking too much liquid shortly before bed can result in frequent waking for bathroom breaks. While total sleep time is important, uninterrupted sleep time is even better.

C. Exercise regularly.
Exercising regularly helps normalize circadian rhythms, tone down the sympathetic nervous system, and regulate endocrine function. However, save the intense exercise for during the day, if possible — a weights or interval workout in the evening can rev us up and make it tougher to get to sleep.

Source: http://www.precisionnutrition.com/hacking-sleep

Just like you can’t go from 0 to 100 first thing in the morning, you can’t do the reverse at night — going from “on” to “off” in a few minutes. Thus, the first step to getting more and better sleep is to create a nighttime routine and environment that tells your body that you are preparing to go to sleep. Over time, if you’re consistent, your body will start the process of gearing down automatically.

Make good sleep a priority. Your physical, mental, and emotional well being will thank you. Zzzzzzzzzzz! - Amber St. Claire
 

Just cause I thought this was hilarious and fitting for Amber's blog post. - Erica

Just cause I thought this was hilarious and fitting for Amber's blog post. - Erica

Measuring vs. Weighing food

No, that's not Josh's twin, this is Amber's boyfriend Andy. Do you think we/they have a problem? LOL.

No, that's not Josh's twin, this is Amber's boyfriend Andy. Do you think we/they have a problem? LOL.

Houston, we have a problem...Human error! FAIL!!

Hey, hey friends! Well, it's been about a month since your trip into the watery depths of the fat and MUSCLE truck! As Erica mentioned, some of you emerged from the truck with a gleaming smile and a luminous glow while others of you made your hasty escape as a thunderstorm of frustration and disbelief.

For those of you on track, great! You've gained important knowledge about yourself.  Whether consciously or intuitively, you've stumbled upon the best eating/moving combination for your body and your goals--whether that's fat loss, muscle gain (or both), and overall health! Congratulations!

Now, for those of you caught in your own frustrating storm, let's have a little chat-chat!

First off, there's soooo much information around the Internet making it difficult to determine who to turn to or which tools and strategies to use that will be appropriate for your personal fitness goals.

One tool I'd like you to consider is a food scale. Here's why: CALORIES do COUNT!

Anyone who tells you calories don't matter either has an agenda (such as selling the idea that you can have the body of your dreams without working for it), or they might be misinformed, or they are possibly a genetic freak with a crazy-fast metabolism; and for them, calories may not really matter too much. However, for the vast majority of people like us, calories DO count!

Maybe you're thinking, but I've been tracking my calories...yet, I'm further away from my goals rather than closer, so what gives?

My question to you is, HOW have you been tracking calories? If you're eyeballing food volumes or if you have been using measuring cups, and you were disappointed in your recent body fat/muscle gain results, I'm so sorry to break it to you, but, your plan of action is failing due to human error. One possible issue is that your calculations of energy consumption are off because you're using inappropriate and/or inaccurate tools.

I want to share with you a real-life example for why using a food scale to track your food consumption is helpful.

This is from the forum Calorie-Counter http://caloriecount.about.com/forums/foods/oats-confusion

Oats confusion!
I have a packet of rolled oats that says that for every 1/3 cup (dry), weighing 30g, it has 120 calories. This confuses me, because when I weigh it [out, a measured dry] 1/4 cup already gives me 30g! Also, I've always thought that 1/2 cup of dry oats has 150 calories, so that means 1/4 cup has 75 calories! The ingredients just state: "Oats (rolled)". Nothing more. So why is the nutritional information and weight screwed up? What gives? Which should I believe?

Reply from the site:
You can't really use cup measurements for this stuff, since it's solid not liquid.
If it says 30g is 120 calories, than 30g is 120 calories.
1/2 cup of rolled oats (40g) is 150 calories.

The problem is that your measuring techniques and devices could be causing under and/or overeating--both of which can sabotage your goals. (Remember my last post about not eating enough for current activity levels?!)

Food scales run from cheap to expensive, chintzy to refined. You don't need to go breaking the bank on this tool. You can usually find them in the $20-$35 range at places like Bed, Bath, and Beyond or GNC. Definitely find one that measures BOTH ounces and grams.

Now, we don't want you to get so caught up in weighing food that we need to counsel you for an Obsessive-Compulsive Disorder. We just want you to develop a stronger visual reference for how much food makes an appropriate portion. Use a food scale for a couple of weeks until you develop stronger visual skills to determine proper food serving sizes (and thus an accurate calorie count). Especially, use a scale to measure carbs and fats, because one serving of almond butter (2 TBS) does NOT mean trying to balance half the jar on the end of your tablespoon!! (Haha! You know you've been there, as have I!)

When you feel you have visually mastered the correct amounts of your popular go-to food items, put the scale away for a while. Then, when you feel yourself slipping up, pull it out again and use it for a week or so.

Best of luck, and please let me know how you fly! We don't want to repeat a crash landing now, do we? - Amber St. Claire



Less is Not Always More: One Girl's Nutrition Mistake

When referring to anything flashy or gaudy, or in other words, intense, less can be more. I mean, zebra print from head-to toe-might be a bit much, right? Now, Lululemon from head-to-toe...that's probably workable! But, I digress...

Body Fat Truck offered at CCSC every 3-4 months. Sign up for the CCSC Beyond the Bar newsletter to get notified of the dates!!

Body Fat Truck offered at CCSC every 3-4 months. Sign up for the CCSC Beyond the Bar newsletter to get notified of the dates!!

Let's talk about getting into a smaller (or bigger--depending on your goal) pair of lulus...or zebra pants if that's your 'thang'.

Many CCSC badasses...I mean, members...recently assessed their body compositions using the hydrostatic body fat testing offered by the Body Fat Truck.

First off, if you got down on yourself, c'mon over and let's have a private little talk...it's information that can be used to aid you in achieving a goal...nothing more.

So, whaddya do with that piece of paper that reveals your lean body mass (LBM), fat mass, and caloric needs? Well, that depends on your goals.

I've participated in many a Body Fat test; and, one time, I learned something very important that I'd love to share.

My goal, after this particular test, was to maintain my lean mass as well as to lose fat. My basal metabolic rate (BMR) was set at about 1700 calories daily. I thought, logically, if I eat at my BMR, I should see a significant fat loss! So, I started eating about 1700 calories a day. Results? In about 3 months, I weighed in exactly the same as the last test. My body composition, however, had shifted. I gained four pounds of fat and lost four pounds of muscle...that's not a typo. And, I could see it in the mirror...my body was indeed less toned. The moral of this teeny tale, my friends, is that less (calories) is not always more (fat loss). So, if your goal is fat loss, please be sensible about setting up your caloric plan. Do not simply eat at your BMR!

Here's why: Your basal metabolic rate is also known as your Resting Metabolic Rate (RMR). This means, your body burns approximately that many calories even if you stayed in bed all day. Certainly then, this isn't enough energy to also do all the other daily things that also require and burn calories in addition to your high intensity fitness regimen.

If your goal is fat loss, be sure to add 100-200 calories to your BMR total even on days you don't work out. On days you do, add 300-500 calories to your BMR--depending on your soreness and the intensity of your WOD. This way, you'll lose fat and maintain or even possibly gain some muscle. Now, if your goal is to add mass, and you want to remain as lean as possible, add 600-800 calories to your BMR again depending upon your daily activity and intensity in the gym.

Less is not always more...take this advice on a case-by-case basis. Like, when you eat a brownie (that means ONE), for instance! Enjoy it, savor it, relish it, and know that in this particular case, less can be more. Just remember, it sometimes isn't. 

- Amber St. Claire

Get Rid of the Squish

photo 2.JPG

Bet you thought this was a post about your booty! Nope, it's about that nasty, squishy, soggy zucchini you've been making because you feel bad telling your neighbor, "no mas, por favor, gracias, gracias!" thinking 'at least it's paleo...' as you gag down another squishy bite trying your damnedest to imagine deep-fried goodness and ranch dressing.

For you, I suggest this simple, yet tasty, recipe:

  • 6 medium zukes
  • 2 teaspoons sea salt: Celtic sea salt is best according to the recipe authors; or, Himalayan pink salt is supposed to be good for you, too...supposed to be...
  • 4 tablespoons butter: grass-fed, organic, preferably raw, butter

Pass zukes through the small julienne slicer of your food processor. Mix with sea salt and let stand 1 hour. Rinse with (filtered) water, drain. Squeeze dry with a tea towel (a thin, fiberless towel) or a few paper towels. Let butter melt slowly in a heavy, cast iron skillet, raise heat and sauté zukes for 1 minute, give or take.

Proceed below for a cooking adventure with me...let's trample off the tattered recipe path!

Personal notes:
I think you can cut your zucchini any damn way you please because this julienne stuff is a pain in the rear* (read 'ass' there if you know what I'm sayin' because you, like me, fail to own a food processor). At the end, I added organic, oil-preserved, sundried tomatoes (shhh, Costco has them). Then, I added a raw cheese of some sort from your local, neighborhood 'Trader' (wink, wink); and broiled it on high until the cheese browned. Delish...

The possibilities of zucchini and yellow summer squash are endless...one friend suggested slicing the zukes in half and cutting off a bit of the bottom so they don't decide to capsize, scooping out the seeds, and filling the cavities with something remarkable and gooey like (raw) cheese...or a (nitrate-free, grass-fed) hot dog AND cheese! This obviously requires not sautéing the little courgettes (European word for zucchini) but baking them longer in the oven and probably finishing off with a quick broil...experiment, and let me know how it goes!

The point is, letting your zucchini--no matter how you slice it--stand in salt for an hour is key to battling the squish and to lessening your gag reflex.

Also, if you choose to julienne your Danny Zukos, I think they would be amazing snuggled under some homemade spaghetti sauce with lots of sausage (sounds horrible, but yes, I love sausage!...c'mon, who doesn't?...I mean, really).

And, to round out this recipe adventure, I suggest listening to the soundtrack from "Grease"...T-Birds or Pink Ladies leather jackets are optional and make you 110% hotter...like, literally...don't try cooking while sporting a leather jacket.

Stay 'peachy-keen, jelly beans;' and I'll catch you on the flip side! Have questions, just shoot me an email at amber@colusacountysc.com

Recipe adapted from Nourishing Traditions: the cookbook that challenges politically correct nutrition and the diet Dictocracts. Sally Fallon, Washington, D. C., NewTrends Publishing, 2001.