tag:blogger.com,1999:blog-2119556154175774072024-03-05T21:58:59.617-05:00LanCo Whole Health GroupCoach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.comBlogger90125tag:blogger.com,1999:blog-211955615417577407.post-9570737630393748382012-02-13T22:31:00.001-05:002012-02-13T22:31:23.833-05:00Nutrition: Lunch Bunch Idea, 13 Feb 2012<div class=WordSection1><p class=MsoNormal>Hello! Officially one month in to your health challenge – how do you feel? Are you making progress and hitting your goals? Now is a great time to pull those goals back out (or since they should be already pasted on your wall look more closely them) and check your results. Do you need to make a better commitment in one area or another? Is everything right on track? Should one be tweaked to make it more attainable? Take some time this week and re-evaluate. And don’t forget to re-take your measurements as well as your pictures for the file. Send me a quick email with any questions or struggles you may be having. I might have a trick for you! If not a trick, we can certainly find you a healthy way to treat too.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Now that I am on a holiday theme – Happy Valentine’s Day to you all.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Whew. Glad that’s over. So much pressure! Something far less pressured… Welcomes! To new member Megan! Glad you are joining us!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Without any emails from the group this week (working the swing shift really cuts into our interaction…sorry, gang!) I came to work with-out a specific topic to tackle. That is until one of my co-workers came by and said this, “I really want to lock-down my nutrition but I’m just not going to do it on my own. So I was thinking that you could make doubles and I’ll just give you money for groceries.” GREAT IDEA! (Disclaimer: It’s a great idea because though Miss Stacey and I already cook tons of food for ourselves – and on-the-cheap I might add – it plays into my great idea. It’s one of those self-promotional things.)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Enter – The Lunch Bunch.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Here’s the playbill. You and three (or four) of your friends and/or co-workers decide to eat together every day of the week. That’s pretty easy, yes? You most likely already do this. Each day ONE of you will bring in the food for all four (or five) of you to devour. The next day it’s someone else’s turn. This goes on each day of the week so everyone gets to play host and maybe one of the days you all go out to eat.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>The best part? It’s fun! You don’t know what lunch is going to be today. So there’s anticipation. You do know you are going to get to hang out with your friends. So there’s camaraderie and friendship. And it’s cheap! Don’t believe me? Just try it. It is far cheaper for you to make one meal for four adults than it is for you to make five single meals for yourself (or I forbid – eat out four - five times a week).<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>You get to know more about each other, you will tend to try and outdo another in the creative meal department, sharing food and the experience is a social staple in most cultures – especially ones that are more fit than our own. And it’s supportive. Which study after study, as well as many anecdotal experiences, have proven is one of the best ways to become successful. Give it a shot and let me know how it goes! Try it for a month and keep a log of the food and the costs. I am willing to bet you a really nice supper (of my creation!) that you’ll find it a pleasurable experience. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Did you like last week’s workout? Here’s another fun one. Super easy but effective. Don’t forget to play!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>This Week’s Workout<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo1'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>30 Leg Lifts (lie on floor facing up, keep back flat and abs tight. Lift legs 6-8" inches off floor, with legs straight and tuck hands under small of back for support. Keep legs higher if back starts to arch).<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo1'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>100 Bicycle Crunches Do not pull on neck, keep elbows back and use oblique’s to twist torso. Keep legs as low as possible without straining back.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo1'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>30 Sit-ups (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo1'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>100 Jumping Jacks (yes, that's right, Jumping Jacks!) Start standing with feet together and hands at your sides, jump and spread legs apart about shoulder width, at the same time your hands go over head and clap, return to start position.<o:p></o:p></p><p class=MsoNormal>Do this work-out three times this week like this: <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><i>3 rounds for time</i><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><i>As Many Rounds as Possible in 15 minutes</i><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><i>One Minute <b>movement</b>/Thirty Seconds <b>rest</b> - Repeat till Completion.<o:p></o:p></i></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To eating together. The most heart-full experience of all.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-32468301188704420652012-02-08T23:07:00.001-05:002012-02-08T23:07:52.008-05:00Nutrition: Casserole Comfort, 8 Feb 2012<div class=WordSection1><p class=MsoNormal>Is it Wednesday already? Or, by the time you read this, Sweet! It’s Thursday!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>This week has been going by very quickly. With a couple warm days and now a nice snowfall this is great late-winter weather! <a href="http://www.thenakedkitchen.net/">Bonnie</a> and I were just talking last night about getting ready for gardening season. I am so excited to be able to have a garden this year with the help of <a href="http://smbakerygfg.blogspot.com/">Miss Stacey</a>. All those delicious veggies I eat by the truckload coming fresh out of the backyard harkens back to childhood when I would browse Mom’s garden at-will! I do wish I had the gardening fever back then and learned all the lessons she had to teach, but alas I will just have to learn the Mike way – experiment!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I recently was asked a very good question regarding one of these backyard beauties – the green bean. Whether you call it a green bean or string bean, these little wonders can fill your picking basket quickly and they make great use of otherwise unusable space like fence borders and porch rails. I was asked whether they are okay to eat if you are following a whole-foods or Paleo template for your diet. Most of the websites and authors out there have their own opinion due to the fact that they are technically legumes (which we don’t recommend eating). Then there is the lecithin content (this is usually bad, such is the case in any SOY product, including Protein Powders which use soy lecithin almost exclusively). I’m going to give you an emphatic “YES!” green beans are great for your plate.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I don’t have the time today to pull up the studies or even get you a link to <a href="http://www.marksdailyapple.com/">Mark’s Daily Apple</a> where he has several articles on this subject, but here’s the deal. Legumes as a plant are not a problem. The progeny of a legume plant (the bean) has the same toxin and anti-nutrient issues that grains do. They are bad for us as much as they are good for the beans survival until it can grow into a new plant. See <a href="http://www.robbwolf.com/">Robb Wolf</a> for more scientific details on this one. So, eating the bean in its’ mature, dried state is not recommended. (Nor is anything else that causes gas, indigestion, or must be processed to be edible.) To eat a bean without these effects one must soak it in a brine solution for 24-48 hours with several changes of water, sprout it (this kills off the toxins), or ferment it. Go to <a href="http://www.nourishedkitchen.com/">The Nourished Kitchen</a> and buy their e-course on this if you desire to eat grains and beans – it’s worth every penny.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Here’s where the green bean becomes a winner. It is still considered a vegetable because what you are eating is technically not the mature ovary. For the most part you are eating WAY more pod than bean (usually the string beans with big beans inside taste wonky straight off the plant) and the plant has not had the time or energy (all of that is going into making the baby) to add in the toxins and anti-nutrients. Does this click for you? I sure hope so.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>An easy way to test out if it is okay to eat? If you can kill it or grow it and it looks on the plate mostly like it did in life – eat it. And if it tastes good right out of the garden and doesn’t make you sick, well then have at it! And while you are at it, pick up a pound of green beans at Market for $2 or after you’ve harvested your first bushel from the garden have at this recipe: <a href="http://www.janssushibar.com/?p=12913">Italian Beef and Green Bean Casserole</a> from Jan’s Sushi Bar (a website).<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To that snap. Of spring!<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p style='margin:0in;margin-bottom:.0001pt;line-height:12.0pt'><strong><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'>Italian Beef and Green Bean Casserole</span></strong><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'><o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:12.0pt;orphans: 2;text-align:-webkit-auto;widows: 2;-webkit-text-size-adjust: auto;-webkit-text-stroke-width: 0px;word-spacing:0px'><em><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'>serves 6</span></em><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'><o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:12.0pt;orphans: 2;text-align:-webkit-auto;widows: 2;-webkit-text-size-adjust: auto;-webkit-text-stroke-width: 0px;word-spacing:0px'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'><o:p> </o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:12.0pt'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'>2 pounds ground beef, preferably grass-fed<br>2 teaspoons kosher or sea salt<br>1 teaspoon freshly-ground black pepper<br>1 large yellow onion, peeled and diced<br>3 cloves garlic, minced<br>2 can (15 oz) tomato sauce<br>1 can (6 oz) tomato paste<br>1 tablespoon fresh basil, chopped or 2 teaspoons dried<br>1 tablespoon fresh oregano, chopped or 2 teaspoons<br>dried<br>1/2 teaspoon red pepper flakes (optional)<br>2 small delicata squash, peeled, seeded and cubed<br>1 pound fresh green beans, trimmed and cut in half<o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:12.0pt;orphans: 2;text-align:-webkit-auto;widows: 2;-webkit-text-size-adjust: auto;-webkit-text-stroke-width: 0px;word-spacing:0px'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'><o:p> </o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:12.0pt'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'>Preheat the oven to 350 F.<o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:12.0pt;orphans: 2;text-align:-webkit-auto;widows: 2;-webkit-text-size-adjust: auto;-webkit-text-stroke-width: 0px;word-spacing:0px'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'>Heat a large, heavy, oven-proof skillet over medium-high heat; add the ground beef and cook, breaking it up with a wooden spoon or spatula, until it’s almost browned and much of the fat and liquid has been released. Season with the salt and pepper and add the onion. Reduce the heat to medium and continue cooking, stirring frequently, until the onion has softened. Add the garlic to the pan, stir and cook for another minute or until the ground beef is completely cooked through.<o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:12.0pt;orphans: 2;text-align:-webkit-auto;widows: 2;-webkit-text-size-adjust: auto;-webkit-text-stroke-width: 0px;word-spacing:0px'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'>Stir in the tomato sauce, tomato paste, herbs and red pepper flakes, if using. Add the squash and green beans; cover and place in the oven. Bake for 30 to 40 minutes, or until the squash is fork tender and the green beans are tender-crisp. Serve topped with freshly grated parmesan cheese, if desired.<o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:12.0pt;orphans: 2;text-align:-webkit-auto;widows: 2;-webkit-text-size-adjust: auto;-webkit-text-stroke-width: 0px;word-spacing:0px'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:#3C3C3C'>Nutrition (per serving): 504 calories, 33.4g total fat, 113.4mg cholesterol, 1702.7mg sodium, 1360.3mg potassium, 20.8g carbohydrates, 6g fiber, 10.5g sugar, 31.4g protein.<o:p></o:p></span></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-26680118946054318012012-02-06T22:40:00.001-05:002012-02-06T22:40:54.650-05:00Nutrition: Food Intake and Fat, 6 Feb 2012<div class=WordSection1><p class=MsoNormal>Happy, Post-Super Bowl Monday! Did you survive the night to make it to work this morning? No matter what team you wanted to win – the question stands, How did you fare with your fare? Did you make good choices or did you choose to cheat because of some arbitrary argument that you won with yourself? I would love for it to be the former, though we all know that it was mostly the latter. Let’s not stress over it. The scale might care however, so get back on track ASAP for your contest – and more importantly, for your health. Pay close attention to how you felt today and through the next 4 or 5 days. If you’re sore, tired, cranky, overly energetic, bloated, gassy, not able to sleep, overly thirsty, or anything similar – note it! Then you can see how these conditions go away and stay away as you get back to whole, healthy eating. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>This is one form of something called an “elimination diet.” Where you take out the “might be bads” and then after 30 days try them again and see how you feel. Since we started this year, I was using the Whole30 eating plan which eliminated all dairy from my diet. This included the yogurt and cottage cheese that usually made up a portion of my breakfast. After two weeks (my nutrition maturity is slightly advanced of yours, one month of elimination is ideal), I reintroduced the cottage cheese and within a day started to note some negative effects. You probably don’t want to know what, but it was certainly enough to get me to re-evaluate. So I’m pulling the dairy again. And in two weeks I’ll try it in yogurt form. If the symptoms return then I’ll have the culprit! If they don’t then I’ll know yogurt is okay, but cottage cheese is not.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>This week will mark the fourth week of your nutritional journey. Did you start your journal yet? This is really important! If you have, go back and look through it. See what kind of changes you have made and what are the results you are seeing. Also- it’s the end of a month so plan on taking your second set of photographs and measurements soon. Because many of you will experience decreased inflammation from the elimination of grains and beans your measurements may be more telling than the number on the scale right now. Shoot me a quick email to let me know how you are progressing! <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Speaking of emails and personal appeals; over the last couple of weeks I have had several conversations with people about their food intake. Some have come from our parenting-age group and a couple have come from our just-out-of-college group too. Mostly I have seen two main issues when we have talked. First, many of you are choosing to NOT EAT ENOUGH. Mostly this is because of conventional wisdom and the old adage that weight loss comes from eating less than you are burning. Excuse me when I say this is bull. So forget it. And start to eat again. If you need some guidance use the MealSimple template that was in the attachment a couple weeks ago or check out this posting from our site 28 Jan 2011:<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal style='margin-left:.5in'><i>Attached is a document listing the Zone Blocks with a bunch of recipes that have been modified to fit from 2 to 5 blocks. Eat ONE of these recipes and you have your entire meal done – perfectly balanced. There are also a list of one block snacks that can be doubled for 2 block snack times if desired. I’m including the unfavorable carbs list as well since I know many of you will want some pasta or bread. With this, you must be real, real strict on your portion size. If you need more recipe ideas then you can borrow my Zone Meals in Seconds book or register and go online to Zonediet.com – ignore the advertising and just use the recipes that are listed there for free.<o:p></o:p></i></p><p class=MsoNormal style='margin-left:.5in'><i><o:p> </o:p></i></p><p class=MsoNormal style='margin-left:.5in'><i>Remember, the women are at 12 blocks – the guys range from 15 to 18. Your kids should have 2 blocks – 4 times a day, 1 block – 1 time. Most husbands should be at 16.<o:p></o:p></i></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>The second issue comes from this statement “I was eating high protein, low fat…” I stopped him right there. Listen, you need to eat fat. It’s extremely important in a way I don’t have the room to explain here. So important that Dr. Kurt Harris of PaNu tells us as number 2 on his 12 step list to substitute calories that came from sugars and flours with animal or coconut fats. Fat is energy dense so a little goes a long way! Here’s another posting from last year (23 Feb 2011):<o:p></o:p></p><p class=MsoNormal><b><o:p> </o:p></b></p><p class=MsoNormal><b><i>Nutrition Tip of the Week:</i></b><i> It’s okay to go against conventional wisdom. Eating FAT will not make you FAT! A super quick email yesterday after the meeting brought up the topic of Saturated Fats. The basis started in my very brief explanation of the Seven Countries Study by Ancel Keys in which he condemned Saturated Fat as the reason behind our country’s increasing Heart Disease rate in the 1940’s. Below is a link to Mark Sisson’s Definitive Guide to Saturated Fats in which he does a very good job of addressing the study as well as other points of this debate. Personally I like the line where he states – “Saturated fat is also a fantastic source of energy, at least if you trust your body to make the right decision – otherwise, why else would we <a href="http://www.ebmonline.org/cgi/content/full/225/3/178" target="_blank" title="Effect of High-Carbohydrate Feeding on Triglyceride and Saturated Fatty Acid Synthesis ">store excess carbohydrates as saturated body fat</a>?” There are three things you can do with fat once it is in your body – burn it (through ketosis), excrete it (no explanation needed), or store it (through the direction of any extra insulin you have floating around due to excess carb intake). Keep your insulin levels down and there goes the storage factor! Also check out the <a href="http://en.wikipedia.org/wiki/Ancel_Keys">Wikipedia</a> article for a viewpoint from the supporters of Keys’ study.<o:p></o:p></i></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>We promised you a way to get moving this week. The following workout can be done very easily and very quickly. Perform it three times this week and go for an extended walk this weekend (at least 1 hour). Be sure to check the notes to see how to vary the workout so you can do it three times, three different ways.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Workout of the Week:</b> (Yes, these will not take very long. Buck Conventional Wisdom. Do them at high intensity and you'll get the effect.) <o:p></o:p></p><p class=MsoNormal>Warm-up: 2 rounds of 15 reps - Jumping Jacks, Shoulder stretches, Push-ups (5 reps ea rnd), Samson Stretch (hold 10 secs ea leg), Squat (hold bottom of last rep for 10 secs). <o:p></o:p></p><p class=MsoNormal>Workout: Run 400 m THEN with a countdown of 8 minutes do as many rounds as possible (AMRAP) of - 15 squats and 10 push-ups. THEN run 400m again. If you can't measure distance run 2 minutes each one.<o:p></o:p></p><p class=MsoNormal>Notes: You can do it this way too! <i>Run, do 3 rounds of the 15/10, Run again</i>. Here’s another way: <i>Run, do 21 squats, 21 push-ups, 15 squats, 15 push-ups, 9 squats, 9 push-ups, Run again.<o:p></o:p></i></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>This was a lot! And I’m sure you’ll have questions so please send them along. I look forward to hearing from you!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To eating well. And bucking Conventional Wisdom.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p><h1 style='margin:0in;margin-bottom:.0001pt;mso-line-height-alt:14.4pt;vertical-align:baseline'><span style='font-size:19.0pt;font-family:"Arial","sans-serif";color:#3F3F3F'><a href="http://www.marksdailyapple.com/saturated-fat-healthy/" title="Permanent Link to The Definitive Guide to Saturated Fat"><span style='border:none windowtext 1.0pt;padding:0in'>The Definitive Guide to Saturated Fat</span></a><o:p></o:p></span></h1><p style='margin:0in;margin-bottom:.0001pt;line-height:14.25pt;vertical-align:baseline;border-style:initial;border-color:initial;outline-width: 0px;outline-style: initial;outline-color: initial;background-image:initial;background-attachment:initial;background-origin: initial;background-clip: initial;background-position:initial initial;background-repeat:initial initial'><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgipBdgG7lkGqcoHE6UYUYEu3J1e9YrOtEk1XzlsU75yZ9hXCUGCBZSCfVneyk6KpiZBQEe1qZOY4RCljgcMQ6eeMtccV-yACRNMe8ftRybVNLPBXmrGZZkjObieolHVs2RpQiYxsBrs2NQ/s1600/image001-754652.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgipBdgG7lkGqcoHE6UYUYEu3J1e9YrOtEk1XzlsU75yZ9hXCUGCBZSCfVneyk6KpiZBQEe1qZOY4RCljgcMQ6eeMtccV-yACRNMe8ftRybVNLPBXmrGZZkjObieolHVs2RpQiYxsBrs2NQ/s320/image001-754652.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5706233660217779842" /></a></span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'>It’s probably the one thing that prevents people from fully buying into the<span class=apple-converted-space> </span><a href="http://www.marksdailyapple.com/definitive-guide-primal-blueprint/" target="_self" title="The Definitive Guide to the Primal Blueprint"><span style='color:#668318;border:none windowtext 1.0pt;padding:0in'>Primal Blueprint</span></a>. Almost anyone can agree with the basic tenets – eating more vegetables, choosing only clean, organic meats, and getting plenty of<span class=apple-converted-space> </span><a href="http://www.marksdailyapple.com/category/sleep/?submit=view" target="_self" title="MDA Sleep Category"><span style='color:#668318;border:none windowtext 1.0pt;padding:0in'>sleep</span></a>and<span class=apple-converted-space> </span><a href="http://www.marksdailyapple.com/primal-blueprint-101/#fitness" target="_self" title="Primal Fitness Corner"><span style='color:#668318;border:none windowtext 1.0pt;padding:0in'>exercise</span></a><span class=apple-converted-space> </span>is fairly acceptable to the mainstream notion of good nutrition. The concept of<span class=apple-converted-space> </span><a href="http://www.marksdailyapple.com/definitive-guide-to-grok/" target="_self" title="Meet Grok"><span style='color:#668318;border:none windowtext 1.0pt;padding:0in'>Grok</span></a><span class=apple-converted-space> </span>and a lifestyle based on evolutionary biology can be a harder sell, but anyone who’s familiar with (and accepts) the basics of human evolution tends to agree (whether they follow through and adopt the lifestyle is another question), at least intellectually. But saturated fat? People have this weird conditioned response to the very phrase.<o:p></o:p></span></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-23435827161783879762012-02-01T20:27:00.001-05:002012-02-01T20:27:04.415-05:00Nutrition: Breakfast Recipe, 1 Feb 2012<div class=WordSection1><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Happy February! A beautiful spring day has graced us early. I hope that you took full advantage and headed outside to soak in the Vitamin D, fresh air, and break into a spontaneous sprint session! We had a big day at the collective hunting down new personal bests in the clean and rocking a 6 minute lung and arm burner. Great programming, JW!<o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'><o:p> </o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>To recover from a hard workout – or to fuel for the day, we need to supply our bodies with good quality protein, nutrient-dense vegetables, and energy-rich fats. With our breakfast theme started yesterday, Miss Stacey of <a href="http://smbakerygfg.blogspot.com/">The Gluten-Free Glutton</a>, graciously provides us with a simple Crust-less Quiche that is simple to prepare, easier to cook, delicious, and is a great grab and go. <o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'><o:p> </o:p></span></p><p class=MsoNormal><b><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Basic Crustless Quiche<o:p></o:p></span></b></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>I combined recipes from Primal Blueprint (Sisson) and an oldie but a goodie, The Joy of Cooking (Rombauer, Becker, and Becker), taking some ideas from each (if you think you need to toss all your traditional cookbooks just because you’ve changed your way of eating, think again!). Quiche, especially made crustless, is a VERY forgiving and easy dish to make even though it sounds fancy shmancy. It's also delicious and versatile, and pretty darn good cold if you don't have an extra minute to heat it up in the morning. Just grab and go!<o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'><o:p> </o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>I have included ingredient options. Feel free to experiment with your own ideas, just be sure that the egg:liquid ratio remains in favor of the eggs so it all stays together and cooks through. Sausage, bacon, and other raw meats need to be fully cooked before adding to the quiche. In general, it's good to pre-cook firmer fruits/vegetables when you're adding the to your quiche creation.<o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'><o:p> </o:p></span></p><p class=MsoNormal><b><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Ingredients<o:p></o:p></span></b></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>4-6 eggs - however many you have to use will do!<o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>1/2 - 1 1/2 cups of coconut milk (FULL fat) or heavy cream - adjust quantity of cream based on quantity of eggs. If you're a little short on the liquid though, no big deal. <o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>1/4 - 1/2 teaspoon salt <o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>1/4 teaspoon pepper<o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>1/4 teaspoon nutmeg <o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>1/4 - 1/2 cup grated cheese of choice (totally optional)<o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Butter, oil, shortening or lard for greasing the pan<o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'><o:p> </o:p></span></p><p class=MsoNormal><i><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Optional add-ins and their preparation:<o:p></o:p></span></i></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>2-4 cups broccoli florets: Drop in boiling water for 3-4 minutes, until emerald green, then remove and drain. Add to egg mixture last.<o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'><o:p> </o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>3-6 strips of bacon: Cut into 1/2 inch squares and cook in skillet until starting to crisp. Remove to a plate (don't worry about a paper towel - some added bacon grease in the quiche is tasty!). Place in prepared dish and pour egg mixture over bacon. <o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'><o:p> </o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Green pepper & kale: Chop pepper into small dice and sauté in olive oil or F.O.C. until just beginning to get tender, then add finely chopped kale and cook both together until kale has wilted. Add a bit of salt or basil if you like. Remove to a plate. Add to egg mixture last. <o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'><o:p> </o:p></span></p><p class=MsoNormal><b><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Instructions<o:p></o:p></span></b></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Preheat oven to 400.<o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Grease a 9 or 10" round pie pan or other round pan, or a square pan of similar size.<o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Whisk together the eggs, coconut milk or cream, nutmeg, salt, and pepper. <o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Stir in any other add ins. <o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Pour into prepared baking dish and bake 20-25 minutes or until set in middle. <o:p></o:p></span></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Enjoy!<o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'><o:p> </o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>That last bullet is the most important. Give this one a go and share with us your thoughts!<o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'><o:p> </o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>To ever achieving more. And nourishing our body.<o:p></o:p></span></p><p class=MsoNormal><span style='font-size:11.0pt;font-family:"Calibri","sans-serif"'>Mike.<o:p></o:p></span></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-21696517762238170082012-01-30T20:42:00.001-05:002012-01-30T20:42:44.062-05:00Nutrition: Breakfast Ideas, 30 Jan 2012<div class=WordSection1><p class=MsoNormal>Hello, All! How does the end of January find you? I trust that you’ve made some simple changes in your lifestyle by now. Have you had any trouble incorporating some of these strategies? One of our readers sent in a question just such a issue. Hopefully, you will find something to help yourself out as we answer it. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><i>Side Note: No new welcomes this week. If you have any friends or family who should be getting these emails pass their contact information along so we can help them too! And as always, these emails can be forwarded and are always available for viewing at our blog: <a href="http://lancowholefoods.blogspot.com">http://lancowholefoods.blogspot.com</a>.<o:p></o:p></i></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Reader Question: “</b>This week [my] family has been enjoying some recipes found on Health Bent, and so far so good. Just wanted to get your input for breakfast suggestions. I’m usually running out the door at the last second; head wet, only one sleeve in the jacket, and if it’s a frosty morning my windshield wipers and washer fluid are going at high speed. I’ve been grabbing a bowl of cereal to eat at my desk, but realize that may not be the best choice. Do you have any quick breakfast ideas…or something that can be pre-made and re-heated?”<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Response:</b> It’s great to hear that you and your family have found some healthy (and from my experience with the Keatley’s – DELICIOUS) meals! <a href="http://www.health-bent.com/">Health-bent</a>, as well as, <a href="http://www.everydaypaleo.com/">Everyday Paleo</a> (a very kid friendly food site and book since she has 3 of them ages 3 to 15) are excellent resources. Also be sure to check out <a href="http://www.thefoodee.com/">TheFoodee.com</a> as it is a clearing house of meals from more websites than you can imagine. All made with healthy whole food ingredients and they have that nifty grocery list function.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Now, to your question. That’s a very normal issue with most people. Especially any who have kids. I know that the simple answer “Wake up earlier” is most likely not the one you want to hear since you’re probably dragging yourself out of bed with an alarm (which leads to the next suggestion…”Go to sleep earlier”). So! I have a solution for you. Pre-made breakfasts. Or in my house – leftovers. To quasi-quote Bobby Boucher’s momma “Cereal is the devil.” It may be quick and easy but it has nothing in it you want or anything that will help your body heal and work naturally. Not even granola does it. You need a solid 3 to 4 oz of protein and a couple servings of fat to get going. You can have some carbs or not – it doesn’t really matter. Breakfast cereal is nothing BUT carbs. That’s why you are also probably hungry again within a couple hours.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>So what would I eat? Well, since you are not going to be whipping up a quick omelet with sautéed veggies – how about a <a href="http://tgipaleo.blogspot.com/2012/01/chorizo-breakfast-casserole.html">Chorizo Breakfast Casserole</a>? You can make this crustless quiche-like meal at any time, cut it into servings and tuck it into some Tupperware for a quick grab and go. That’s what we do at my house! Or take some leftover chicken (you should always cook a couple more pieces than you need for the meal) shred it, add some shredded apple and nuke it until it’s hot and steamy. Add a dash of cinnamon and some crushed almonds. YUM! Sarah from Everyday Paleo and Megan from Health-Bent both have many recipes on their sites that are prebake breakfasts. Tomato boats (halve a cooking tomato and crack an egg in it – then bake), Egg Muffins (scrambled eggs with all kinds of great veggies mixed in, baked in muffin tin), Breakfast Pizza (With or without a delicious almond flour crust – see our blog for the crust, add any toppings you want!) Most of these can be prepped beforehand and tossed in the oven while you shower. Or cooked over the weekend and put into baggies for a grab and go. The muffins are great to make mini-size, stick a bunch in a bag and freeze as a back-up. (Remember, just because it’s “breakfast” does not mean you need to be eating “breakfast” foods – a piece of baked salmon and a hand-full of almonds is a delicious way to start your day!)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>And now some other thoughts:</b> Next week you will start seeing a weekly work-out on the Monday post. Now that you have pulled your eating in-line it is time to supercharge your fat-burning monster with some high-intensity exercise courtesy of <a href="http://www.crossfit-collective.com/">CrossFit Collective</a>. They are all very easy to do, can be done anywhere, and usually take only 10 minutes or less, 3-4 times each week. Also – if I remember correctly, the twice-a-week fitness class from the NH Rec will be starting up after work soon. Take advantage of both!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I look forward to your comments and questions. I will never use your question for a posting unless you have given me your permission. Your privacy is of the upmost importance to me.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To starting the day. With a full tank.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-27762779571846139622012-01-24T21:00:00.001-05:002012-01-24T21:00:44.846-05:00Nutrition: Recipe; 25 Jan 2012<div class=WordSection1><p class=MsoNormal>Good Wednesday, All! The weather has been decidedly whacky this week so Recipe Wednesday comes to you with a deliciously wacky food that most Southerners embrace and most Northerners shun. Okra.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Combined with a seared pork chop (try a dry marinade of Middle Eastern 7 Spice) this is a quick and easy supper that’s hard to beat. Not to mention some motivation to find your motivation! It’s a two-for-one. Head on over to <a href="http://www.thenakedkitchen.net/">The Naked Kitchen</a> and enjoy! ;-)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><a href="http://www.thenakedkitchen.net/2012/01/okra-with-tomatoes-and-bacon.html#more">Okra with Tomatoes and Bacon</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I will be traveling on Thursday and Friday this week as I seek a new position within our great company. Look for a new post next Monday and until then, take great care of yourself. You are the keeper of the only physical body you will ever own. Enjoy a great walk!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To motivation. And what makes us achieve more.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-5070986186232949922012-01-23T13:13:00.001-05:002012-01-23T13:13:05.427-05:00Nutrition: Goals and Rewards, 23 Jan 2012<div class=WordSection1><p class=MsoNormal>Good Monday to you!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Did you survive the blizzard that swept through the county late Friday evening? I found it an invigorating work-out to shovel, shovel, shovel away! Especially after I locked Miss Audrey (my Jeep) into 4-High to crank out the Filthy Fifty at CrossFit Collective with ten of my equally brazen bad-weather barons (not a bad alliteration if I do say so myself…). It wasn’t my finest thirty minutes in my training but it exposed to me exactly what happens when I made the choice to not consistently push for my goals. So today I bring you a quick blurb on the tenets of goal setting and rewards.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>First, a warm welcome to Teresa, our newest member!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>There are many posts on a tremendous number of fine sites out there. I even believe that we have one or two on our own blog from last year about it. However, I feel that it is best to pull some of this together and let you expand upon it yourselves. That is the way we learn best right? “I remember 10% of what I hear, 20% of what I read…60% of what I do, 80% of what I teach others.” So after you work on this yourself – take a few moments with the whole family at the dinner table and come up with some goals for everyone!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Goal setting is easy. Really, it is. We set goals all the time. “I’m going to get up tomorrow at 6:30.” “Tonight, I have to write my mom an email.” (Or in my case, Christmas thank-you’s!) “This year, we are FINALLY going to take that vacation to <a href="http://www.nps.gov/grte/index.htm">Teton National Park</a>.” See? All the time.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>What do these goals have in common? Other than the fact that most get pushed under the rug for another year (there truly is no MOTIVATION to complete them; New Year’s Resolutions, anyone?)… They all are only partially complete and there is no system for reward OR punishment. What happens at work if you hit all of your goals for last year? You get a good PLM score, a bonus (sometimes), and usually a raise. Not bad, right? What happens when you don’t hit your goals? You’re begging to keep your job. That sucks, right? Okay – so we agree. Back to that soon.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I can see the hands waving from across the cubicle sea! “<i>So what kind of goals should we have?” </i>and <i>“How do you make a good set of goals?”</i> Okay, maybe those aren’t the exact questions you are asking…but they should be! Let’s tackle question one:<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>What kind of goals should we have?</b><o:p></o:p></p><p class=MsoNormal>The experts (people who we pay for this kind of information) say that we should have short-term (3-6 months), mid-term (2 to 5 years), and long-term (10+ years) goals. I agree – kind of. In my opinion, we should be certainly have all of these but our goals are ALWAYS time-specific so breaking them down this way is a moot point. Let’s work on it this way:<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>1.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Pick 5 areas of your life you would like to improve. Might I suggest – <i>Nutrition, Fitness, Emotional, Cultural, and Social</i>?<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>2.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>With each one, determine your motivation for improving that area of your life. Such as, “<i>I want to be able to play duck-duck-goose with my grandkids when I’m 60.</i>”<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>3.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Then take a few minutes to view your current state and what is keeping you from doing this. “<i>I can’t stand up from the couch and walk to the bathroom without being out of breath or needing a cane now.”</i><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>4.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Place your motivation at the top of the page. Then list out the acronym SMART and start to draft your newest goal: (I did not make this up – CNH uses this same system to define personal work objectives)<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>a.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>S – Specific: The objective is concrete, detailed, focused, well-defined, results and action-oriented<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>b.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>M – Measurable: The objective is measurable and the measurement source is defined<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>c.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>A – Attainable – the objective is achievable and challenging<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>d.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>R – Relevant – the objective is relevant to your motivation<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>e.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>T – Time bound – the objective has a deadline<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>5.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Fill in your chart!<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>a.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>S – <i>I will attend a one-hour fitness class at <a href="http://www.crossfit-collective.com/">CrossFit Collective</a> no less than 3 times each week</i><o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>b.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>M – <i>I will be able to play duck-duck-goose with the grandkids whenever they want </i>(yes, your motivation can be what you use for measurement)<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>c.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>A – <i>I’ll probably only be able to watch one hour of TV instead of three, but I will adjust to make sure this happens and I will find a friend to go with me so I can’t just FLAKE!</i><o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>d.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>R – <i>This goal will help me become stronger and more fit so that my I will be able to play with my grandkids whenever they want!</i><o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>e.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>T – <i>I will accomplish this goal within 2 years because I will be 60 and they will be old enough to run by then!</i><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>6.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Now, give yourself a way to track your progress. <o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>a.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Gretchen Rubin, author of <a href="http://www.happiness-project.com/happiness_project/">The Happiness Project</a>, uses a calendar complete with stickers and stars for each day she hit that goal. <o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>b.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>The athletes at <a href="http://crossfitamundson.com/">CrossFit Amundson</a> use a similar matrix chart that checks off a box each time (useful for task-oriented goals instead of time – i.e. By April 15<sup>th</sup>, I will attend a local art gallery or museum eleven times).<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>7.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Don’t forget accountability! It is a very good practice to decide on a way that you can be held accountable. Many people believe that as soon as you decide to do something – tell everyone! Heck, post it on your Facebook page. That way you are more likely to do it because who wants to talk to a friend they haven’t seen in a while and get this question, <i>“So how’s the duck-duck-goose thing going?” </i> when your answer ends up being some kind of mumbled response because you’re still lying on the couch out-of-breath from that last bathroom break? Plus, it’s always more fun to do something with friends. They keep you honest and on-track.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>8.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>And finally onto the rewards! Determine how you will reward your effort. I always suggest three levels. The 99%’ers, the 80/20, and the Didn’t Get It. <o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>a.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Rewards can come in all shapes and sizes. For most of us, we used to reward effort with food and frivolity. This just won’t cut it anymore. You can easily take 30, 60, or 90 hard days of working on your goal and toss it out the window of a moving train over the cliffs of Dover essentially ruining your effort. Think this one through.<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>b.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>For example: If you just completed 30 days on the <a href="http://whole9life.com/category/whole-30/">Whole30</a> program <i>(go 99%’ers!)</i> there is nothing wrong with going out to celebrate at a high-end restaurant where you can order clean, nutritious foods and won’t get a smorgasbord at serving time. However, you probably will find a love for cooking and who wouldn’t love to splurge instead on some decadent <a href="http://cookware.lecreuset.com/cookware/TopCategoriesDisplay?storeId=10151&catalogId=20002&langId=-1">LeCreuset</a> cast-iron cookware that you can use many times over to continue creating delicious and healthy meals for you and your family (a far better return on investment if you ask me – that’s why Miss Stacey and I own a lot of their wares!).<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>c.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Another one: If you dutifully attempted to get 8 hours of sleep per week-night for the month of February but a sick baby and a snoring husband thwarted your efforts <i>(the 80/20 club) </i>then I think that an hour-massage is a reasonable reward. The half-day at the spa can come next month when you’ve made some changes and your goal was achieved.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>9.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Earlier I mentioned punishment. This is not the corporal kind. Simply this is the <i>I-didn’t-get-it (and I’m not going to beat myself up over it, but I’ll make some changes and try again)</i> club. Have fun with it. Here is an example:<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>a.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>For the month of January I will take the bus to work at least three times per week. With the money I will save I will take Miss Stacey to see <a href="http://www.amtshows.com/Stomp/">STOMP at the American Music Theatre</a> on February 3<sup>rd</sup>. If I take the bus only twice a week due to my own actions then we use the money to see a show at the <a href="http://www.fultontheatre.org/">Fulton Theatre</a>. If I do not reach any of these marks then I will cook us a very nice supper and do my own rendition (complete with costumes and props) of STOMP for Miss Stacey to enjoy at home.<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>b.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Have fun with it. Then get cracking on making it happen the next time.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Tonight, when you go home grab a clean notepad and sit down at the kitchen table even before the dishes are clear and start to draft your goals. Come up with five categories (the one’s above are not absolute but they are a good start!). Then come up with two goals for each. Follow the rubric as best as you can. That’s ten total. Don’t worry that you have six for the next six months and only one for ten years from now. Let’s just get started on the goal-setting lifestyle and know that we’ll fine tune and tweak later. And as always – DON’T STRESS! If you miss it, keep going. It’s the repeated actions that will bring you success. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Here’s where I leave you with one of my favorite quotes: “<i>You can quit and nobody will care. But you will always know.</i>” <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To goals. And banging pots in the kitchen.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-65096953910628843342012-01-20T13:20:00.001-05:002012-01-20T13:20:01.075-05:00Nutrition: Success Stories, 20 Jan 2012<div class=WordSection1><p class=MsoNormal>Hello to Friday! How was this short work-week? Splendid, I imagine! Hopefully yours is cruising through to a easy starting weekend. It’ll be another cold one, but that’s no reason not to get out and play! In fact, there is a lot of scientific evidence on the benefits of cold-therapy (perhaps a topic for another time?). So grab a coat and a friend then – go play! Maybe some Ultimate will warm you up, or maybe a city-wide treasure hunt with the kids. Have fun and take lots of pictures!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>A very warm Happy Birthday to my big sis, Melissa who’s probably kicking around the snowshoes in her home-town of Ithaca, NY this weekend with a little one on her back and another in-tow. Have a great day, Missy!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>As with every Friday, I try to bring you an inspiring story to give you new motivation as each week comes around. Today is no different; well, it kind of is. Instead of picking one of the hundreds of stories on MDA to share one person’s journey I would like to just give you the link to the new section of the site: <a href="http://www.marksdailyapple.com/category/success-stories-in-the-making/#axzz1jxaAqxE0">Success Stories in the Making</a>. This area is dedicated to ANYONE who wants to take on a healthy lifestyle and wants to share that journey with the world. So far there are over 400 people who are sharing their stories. Guaranteed one is like you or me. Browse a little, see what and why others are choosing to take this journey and just maybe you’ll find that little extra motivation to not splash that extra scoop of sugar or cream into your next coffee. I believe in you.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>As always – Enjoy the <a href="http://blog.modernpaleo.com/2012/01/paleo-rodeo-096.html">Rodeo</a>! My favorite posts this week are <a href="http://howtodieyoung.blogspot.com/2012/01/6-things-you-never-know-about-protein.html">6 Dirty Secrets about Protein Powder</a> and <a href="http://robbwolf.com/2012/01/18/the-weighting-game/">The Weighting Game</a>.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Goals and Questions answered on Monday! (Again, I apologize for no Friday meeting. I will get them running again as soon as we are done with this 2d shift work)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Have a great weekend!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To successes. At the start and beyond.<o:p></o:p></p><p class=MsoNormal>Mike<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-81553803143708726072012-01-18T22:59:00.001-05:002012-01-18T22:59:33.929-05:00Nutrition; Recipe, 18 Jan 2012<div class=WordSection1><p class=MsoNormal>Good Wednesday to you! (Technically, it’ll be Thursday before you all get this but for us swingers…I mean, swing shifters…he he.) My email did not blow up with first week success stories of 55 pounds lost and 30 years regained. But I am going to assume that you are all seeing some change in the positive direction. Remember, let’s get the small steps taken care of (learning how and what to eat), make sure we take the fast steps (sprint once a week), and rest assured (8 hours a night!) that your healthy lifestyle will take you far beyond your expectations.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>It’s another recipe Wednesday. Here is an extremely tasty, albeit awesomely easy recipe that was posted on <a href="http://www.thenourishedkitchen.com/">The Nourished Kitchen</a>, courtesy of the <a href="http://www.wellfedhomestead.com/">Well-fed Homestead</a>. It’s so easy you’ll wonder why you haven’t made it at least once a week for the last twenty years. Okay, it’s probably the bacon that will have you thinking that but really, <a href="http://nourishedkitchen.com/well-fed-homestead-recipe/">check this out</a> – you’ll love it. For breakfast leftovers too!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><h1 style='mso-margin-top-alt:0in;margin-right:0in;margin-bottom:7.5pt;margin-left:0in;line-height:27.0pt;background:white'><span style='font-size:27.0pt;font-family:"Georgia","serif";color:#51723F;font-weight:normal'><a href="http://nourishedkitchen.com/well-fed-homestead-recipe/">bacon, chicken and green beans</a><o:p></o:p></span></h1><h3 style='mso-margin-top-alt:0in;margin-right:0in;margin-bottom:7.5pt;margin-left:0in;line-height:18.0pt;background:white;orphans: 2;text-align:-webkit-auto;widows: 2;-webkit-text-size-adjust: auto;-webkit-text-stroke-width: 0px;text-transform:lowercase;word-spacing:0px'><span style='font-size:18.0pt;font-family:"Georgia","serif";color:#51723F;font-weight:normal'>ingredients:<o:p></o:p></span></h3><p class=MsoNormal style='margin-left:22.5pt;text-indent:-.25in;line-height:18.0pt;mso-list:l1 level1 lfo1;background:white'><![if !supportLists]><span style='font-size:10.0pt;font-family:Wingdings;color:#555555'><span style='mso-list:Ignore'>§<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-family:"Georgia","serif";color:#555555'>1 pound bacon, chopped</span><span style='font-size:12.0pt;font-family:"Georgia","serif";color:#555555'><o:p></o:p></span></p><p class=MsoNormal style='margin-left:22.5pt;text-indent:-.25in;line-height:18.0pt;mso-list:l1 level1 lfo1;background:white'><![if !supportLists]><span style='font-size:10.0pt;font-family:Wingdings;color:#555555'><span style='mso-list:Ignore'>§<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-family:"Georgia","serif";color:#555555'>1/4 cup butter or ghee (<a href="http://nourishedkitchen.com/where-to-buy/#fats"><span style='color:#8D9D6E'>buy it here</span></a>), optional<o:p></o:p></span></p><p class=MsoNormal style='margin-left:22.5pt;text-indent:-.25in;line-height:18.0pt;mso-list:l1 level1 lfo1;background:white'><![if !supportLists]><span style='font-size:10.0pt;font-family:Wingdings;color:#555555'><span style='mso-list:Ignore'>§<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-family:"Georgia","serif";color:#555555'>2 pound boneless, skinless chicken thighs, chopped<o:p></o:p></span></p><p class=MsoNormal style='margin-left:22.5pt;text-indent:-.25in;line-height:18.0pt;mso-list:l1 level1 lfo1;background:white'><![if !supportLists]><span style='font-size:10.0pt;font-family:Wingdings;color:#555555'><span style='mso-list:Ignore'>§<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-family:"Georgia","serif";color:#555555'>4 cloves garlic, minced<o:p></o:p></span></p><p class=MsoNormal style='margin-left:22.5pt;text-indent:-.25in;line-height:18.0pt;mso-list:l1 level1 lfo1;background:white'><![if !supportLists]><span style='font-size:10.0pt;font-family:Wingdings;color:#555555'><span style='mso-list:Ignore'>§<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-family:"Georgia","serif";color:#555555'>1 small onion, chopped<o:p></o:p></span></p><p class=MsoNormal style='margin-left:22.5pt;text-indent:-.25in;line-height:18.0pt;mso-list:l1 level1 lfo1;background:white'><![if !supportLists]><span style='font-size:10.0pt;font-family:Wingdings;color:#555555'><span style='mso-list:Ignore'>§<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-family:"Georgia","serif";color:#555555'>24 ounces frozen green beans<o:p></o:p></span></p><p class=MsoNormal style='margin-left:22.5pt;text-indent:-.25in;line-height:18.0pt;mso-list:l1 level1 lfo1;background:white'><![if !supportLists]><span style='font-size:10.0pt;font-family:Wingdings;color:#555555'><span style='mso-list:Ignore'>§<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-family:"Georgia","serif";color:#555555'>1 cup grated parmesan cheese<o:p></o:p></span></p><p class=MsoNormal style='margin-left:22.5pt;text-indent:-.25in;line-height:18.0pt;mso-list:l1 level1 lfo1;background:white'><![if !supportLists]><span style='font-size:10.0pt;font-family:Wingdings;color:#555555'><span style='mso-list:Ignore'>§<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-family:"Georgia","serif";color:#555555'>1 cup full fat coconut milk (<a href="http://nourishedkitchen.com/where-to-buy/#coconut"><span style='color:#8D9D6E'>buy it here</span></a><span class=apple-converted-space> </span>or<span class=apple-converted-space> </span><a href="http://nourishedkitchen.com/how-to-make-coconut-milk"><span style='color:#8D9D6E'>make your own</span></a>)<o:p></o:p></span></p><h3 style='mso-margin-top-alt:0in;margin-right:0in;margin-bottom:7.5pt;margin-left:0in;line-height:18.0pt;background:white;orphans: 2;text-align:-webkit-auto;widows: 2;-webkit-text-size-adjust: auto;-webkit-text-stroke-width: 0px;text-transform:lowercase;word-spacing:0px'><span style='font-size:18.0pt;font-family:"Georgia","serif";color:#51723F;font-weight:normal'>method:<o:p></o:p></span></h3><p class=MsoNormal style='margin-left:26.25pt;text-indent:-.25in;line-height:18.0pt;mso-list:l0 level1 lfo2;background:white'><![if !supportLists]><span style='font-size:12.0pt;font-family:"Georgia","serif";color:#555555'><span style='mso-list:Ignore'>1.<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-family:"Georgia","serif";color:#555555'>Heat a large skillet over medium high heat, cook bacon and set aside on paper towels.</span><span style='font-size:12.0pt;font-family:"Georgia","serif";color:#555555'><o:p></o:p></span></p><p class=MsoNormal style='margin-left:26.25pt;text-indent:-.25in;line-height:18.0pt;mso-list:l0 level1 lfo2;background:white'><![if !supportLists]><span style='font-family:"Georgia","serif";color:#555555'><span style='mso-list:Ignore'>2.<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-family:"Georgia","serif";color:#555555'>Cook chicken in remaining bacon grease. Add butter or ghee to the pan if there is not enough grease. Add garlic and onions and reduce heat to medium, stirring until the garlic and onions are tender. Add in green beans, and cooked bacon, cover and let simmer for about 5 minutes. Stir in cheese and coconut milk until mixed well.<o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:18.0pt;background:white;orphans: 2;text-align:-webkit-auto;widows: 2;-webkit-text-size-adjust: auto;-webkit-text-stroke-width: 0px;word-spacing:0px'><strong><span style='font-family:"Georgia","serif";color:#555555'>YIELD</span></strong><span style='font-family:"Georgia","serif";color:#555555'>: 4 to 6 servings | <strong><span style='font-family:"Georgia","serif"'>TIME</span></strong>: 10 to 15 minutes (active), 25 to 30 minutes (stovetop)<o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:18.0pt;background:white'><span style='font-family:"Georgia","serif";color:#555555'><o:p> </o:p></span></p><p class=MsoNormal>That’s it from me today. Enjoy the meal! If you have any questions please let me know. Remember, regaining your health is super easy, yet super important. Becoming a modern-day hunter-gatherer takes some effort. Take some time this week to pick out meals to make next week, put together a shopping list, and go to Market. Enjoy the process! It’s a wonderful journey.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Did you take those pictures yet? Next week we talk about goal setting and rewards!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To being Well-Fed. On the homestead.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>P.S. One of the reasons this post is going out so late is because many popular sites like The Nourished Kitchen and <a href="http://everydaypaleo.com/2012/01/18/sopa-and-pipa/">Everyday Paleo</a> were on a 12/24 hour blackout to show support of rejecting the SOPA and PIPA bills. <a href="https://www.google.com/landing/takeaction/">Be involved</a>.<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-77653119995531283382012-01-16T21:57:00.001-05:002012-01-16T21:57:45.330-05:00Nutrition: Ten Steps, 16 Jan 2012<div class=WordSection1><p class=MsoNormal>Happy Monday, Everyone! How about this chilly weather? I know a fantastic way to get warmed-up…<a href="http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv">Burpees</a>! Crank out a few when no-one is watching. You’ll love how it makes you feel!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Announcements first! (1) Welcomes and toasts to Terri, Dave, Terry, and Gretchen for joining our group and email lists. We are happy you are here and look forward to being a part of your successful journey! (2) <i>This one is a bit of a bummer</i>- I was assigned to the swing shift (3p to 11p) for the foreseeable future due to testing needs within my department. This is a fantastic opportunity for me to get some extra work done on the house, but it also means that I won’t be able to make the lunch-time meeting today. I do encourage you to get together, however, as many members such as Neseth, Sandi, and Eric have a lot of experience that they can pass along. I will continue to guide you from afar and I’m always a quick email or phone call away. My desk extension bounces to my cell so call anytime. I will let you know immediately when I will be able to make it in over the next couple weeks.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>On to the good stuff! A big thanks to everyone who come on Friday. We had a nice attendance and a great chat about some of the basics of food choices. For now we are going to work on making healthy food selections and learning about portion sizing. More on that later.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>When we start a new journey one of the first questions is “What are your goals?” Everybody I have thus far talked to says they have a reason to be doing this contest (to lose weight, become healthy, control illness) – how many have you have thought about why? WHY do you want to accomplish this? <i>THAT</i> is going to be your motivating factor when it all gets tough. <i>THAT</i> is what you are going to tell yourself each time you question whether to take the time to make a nice steak and veggies or order a pizza (interestingly, they both take the same amount of time and the steak supper usually costs less!) After a while you won’t need these little pep talks – the mirror will do that for you (actually, everyone around you will be remarking about the changes you made so that’ll be a pretty grand pep talk!). But in the meantime you will need them. And a phone number. Someone to call when you need a little supporting hand. Take mine. Miss Stacey and I are always happy to pep talk about making healthy choices!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Now that you know why you are on the path we want to look at what steps we need to take to start moving down that path. Here’s what I recommend:<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>1.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Buy a Journal. It does not need to be fancy; lined paper works just fine. Or use one of those free calendars that never gets put up. Or go all out and get an 8 x 11 weekly planner with plenty of space to write!<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>2.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Start logging your food intake. Immediately. You need to know what you are eating. Bonus points if you know how much. Log every morsel (including the nibbles while trying to trick the baby into eating more) and all your fluids.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>3.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Have a family discussion about making an effort to eat healthier, more natural foods at home. You will need them on-board to be truly successful. Let each member pick one meal per week (see below for resources).<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>4.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>In your journal, write down your goals. We’ll have a goal setting class later so just do your best for now. Be sure they are specific, measurable, attainable, reasonable, and timely.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>5.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Take your first set of pictures and measurements. Take pictures from the front, back, and side. Also do just face and neck from front and profile. Log your weight today then put the scale away – only once a week is allowed. Using a sewing tape measure (soft type) record your height, waist (at the belly button), hips (widest point), and dominant wrist. You can take others if you want, but don’t need to. Put the tape away you won’t need it for at least 30 days.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>6.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Go for a walk. 20 to 45 minutes at a brisk pace. Three times this week. Do a few squats every third song.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>7.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Follow the “<a href="http://www.marksdailyapple.com/clean-your-pantry-for-health/">10 Steps to Primalize Your Pantry.</a>” This is also included in the attached packet.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>8.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Start exploring some of the websites we like: <a href="http://www.thenakedkitchen.net/">The Naked Kitchen</a>, <a href="http://www.marksdailyapple.com/">Mark’s Daily Apple</a>, <a href="http://www.thefoodee.com/">The Foodee</a>, <a href="http://www.robbwolf.com/">Robb Wolf</a>, <a href="http://www.thenourishedkitchen.com/">Nourished Kitchen</a>, <a href="http://www.crossfit-collective.com/">CrossFit Collective</a>…<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>9.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Begin the challenges and journal entries in the attached packet (first 7 days are included – plus a food list and meal-size template).<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>10.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Pick out a few new recipes, make a list, and GO SHOPPING. ;-)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>The most important thing to take away from all of this is – don’t stress! Take it all one day at a time. Start to replace the foods you are eating that are not on the list (if it doesn’t look on your plate like it did while it was alive it probably is not a good choice). Increase your activity simply. And know that one mistake is not the end of it. Just write it down and move on. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Have a great week! This will be your first weigh-in of the contest so let the fun begin! Remember, big losses are fun to have but healthy true sustainable fat loss is only 1 to 2 pounds per week. Don’t let the scale trip you up. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Email me with any specific questions or if you have a request for a class topic. I look forward to hearing from you!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To the path. And every step we take.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-80317382684175010402012-01-13T07:17:00.001-05:002012-01-13T07:17:07.195-05:00Nutrition: Success Stories, 13 Jan 2012<div class=WordSection1><p class=MsoNormal>Welcome to Friday…Friday, the 13<sup>th</sup>! <Maniacal laugh, maniacal laugh><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Okay, cheesy joke but I had to give a nod to all those Muppets fans out there. Hello again! Friday’s are what I like to call hit-n-run’s. This is a short email to give you some inspiration as you walk into the weekend and need a little extra to stay the course, especially on this first week. Without further ado here are your links!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>This week’s success story: <a href="http://www.marksdailyapple.com/three-generations-living-primal/#ixzz1jAiCGY5Q">Three Generations Living Primal</a>; I figured this was a good way to show that ANYONE, family included, can get on board and become healthier. This line was my favorite, “<span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'>I know most people come looking for a solution to weight loss – me included. But amazingly I think the health benefits that I have seen will be the real factor that makes this a way of life forever!” And who can resist someone who quotes the Lion King in her story? Check the link at home to see the pictures. (CNH blocks web pictures)<span style='border:none windowtext 1.0pt;padding:0in'><br><br></span></span>It’s only a small moral victory but I’m going to celebrate anyway: <a href="http://www.bbc.co.uk/news/business-16514426">Hostess Files For Bankruptcy</a>; Score one for Real, Whole, Foods. <a href="http://teambeef.org/">Go Meat</a>!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>One of my favorite websites roped me in for this one: <a href="http://artofmanliness.com/2011/10/17/how-to-quit-mindlessly-surfing-the-internet-and-actually-get-stuff-done/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+TheArtOfManliness+%28The+Art+of+Manliness%29/">How to quit mindlessly surfing the internet and actually get stuff done</a>; How ironic. ;-)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Here’s the <a href="http://blog.modernpaleo.com/2012/01/paleo-rodeo-094.html">round-up</a>! Always good recipes and interesting topics discussed. Last week there was a lot of 2011 wrap-up and healthy pregnancy posts.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>And for a succinct look at immune health (complete with links and recipe) let’s take a ride over to <a href="http://www.thenakedkitchen.net/2011/12/immune-health-london-broil.html#more">The Naked Kitchen</a>!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><i>Reminder: A meeting is scheduled for today at 12 noon in the conference room of Building 43. Come to the front entrance to ensure access. The side entrance is restricted. See you then!</i><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To the weekend. Farm-show bound.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-65130804757700171552012-01-11T07:40:00.001-05:002012-01-11T07:40:22.950-05:00Nutrition: Recipe, 11 Jan 2012<div class=WordSection1><p class=MsoNormal>Good Morning! Today is a big day for many of you. It’s the official start of this year’s contest – the individual weigh-in. <Insert dramatic music here> Congratulations on stepping up to the plate and taking charge of your health. <o:p></o:p></p><p class=MsoNormal>As you will learn in the coming weeks what has brought you to where you are is normal and actually hard-wired into our bodies. It’s the convenience of modern society that has screwed up all the goodness of it! Well, we’re going to re-write that code and revel in delicious food again. For anyone who has ever “dieted” before, FAT has become verboten. This is simply a tragedy. We will cover the ins and outs of dietary fat, but in the meantime here is a quick and easy way to reuse all those bacon drippings from Sunday breakfast! (be sure to see the “NOTES” below the recipe!)<o:p></o:p></p><h1 style='margin-top:0in'><span style='font-size:12.0pt;line-height:115%;font-family:"Arial","sans-serif";color:black'>Turkey-less Thanksgiving Throw Together (courtesy of <a href="http://www.health-bent.com/">Health-bent.com</a>)<o:p></o:p></span></h1><h3 style='margin-top:0in'><i><span style='font-size:12.0pt;line-height:115%;font-family:"Arial","sans-serif";color:black;font-weight:normal'>Ingredients</span></i><i><span style='font-size:14.0pt;line-height:115%;font-family:"Arial","sans-serif";color:black;font-weight:normal'><o:p></o:p></span></i></h3><p class=MsoListParagraph style='mso-margin-top-alt:0in;margin-right:0in;margin-bottom:0in;margin-left:29.25pt;margin-bottom:.0001pt;text-indent:-.25in;line-height:15.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-size:9.0pt;font-family:Symbol;color:black'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>1 lb sausage, casing removed and crumbled (preferably Breakfast, but Italian would work nice too)<o:p></o:p></span></p><p class=MsoListParagraph style='mso-margin-top-alt:0in;margin-right:0in;margin-bottom:0in;margin-left:29.25pt;margin-bottom:.0001pt;text-indent:-.25in;line-height:15.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-size:9.0pt;font-family:Symbol;color:black'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>1 medium butternut squash or pumpkin, peeled & chopped medium<o:p></o:p></span></p><p class=MsoListParagraph style='mso-margin-top-alt:0in;margin-right:0in;margin-bottom:0in;margin-left:29.25pt;margin-bottom:.0001pt;text-indent:-.25in;line-height:15.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-size:9.0pt;font-family:Symbol;color:black'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>1/3 c fresh cranberries<o:p></o:p></span></p><p class=MsoListParagraph style='mso-margin-top-alt:0in;margin-right:0in;margin-bottom:0in;margin-left:29.25pt;margin-bottom:.0001pt;text-indent:-.25in;line-height:15.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-size:9.0pt;font-family:Symbol;color:black'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>1/4 c almond flour or crushed pork rinds<o:p></o:p></span></p><p class=MsoListParagraph style='mso-margin-top-alt:0in;margin-right:0in;margin-bottom:0in;margin-left:29.25pt;margin-bottom:.0001pt;text-indent:-.25in;line-height:15.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-size:9.0pt;font-family:Symbol;color:black'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>2 T F.O.C., melted (sausage renderings, bacon fat, olive oil, butter)<o:p></o:p></span></p><p class=MsoListParagraph style='mso-margin-top-alt:0in;margin-right:0in;margin-bottom:0in;margin-left:29.25pt;margin-bottom:.0001pt;text-indent:-.25in;line-height:15.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-size:9.0pt;font-family:Symbol;color:black'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>2 T rosemary<o:p></o:p></span></p><p class=MsoListParagraph style='mso-margin-top-alt:0in;margin-right:0in;margin-bottom:0in;margin-left:29.25pt;margin-bottom:.0001pt;text-indent:-.25in;line-height:15.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-size:9.0pt;font-family:Symbol;color:black'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>2 T sage<o:p></o:p></span></p><h3 style='margin-top:0in'><i><span style='font-size:12.0pt;line-height:115%;font-family:"Arial","sans-serif";color:black;font-weight:normal'>Method<o:p></o:p></span></i></h3><p style='margin:0in;margin-bottom:.0001pt;line-height:15.0pt'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>Heat your oven to 400ºF.<o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:15.0pt'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>In a large sauté pan, brown the sausage.<o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:15.0pt'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>In a large oven-proof dish, add the browned sausage, squash and cranberries. In a small bowl mix together the herbs, almond flour and fat. Sprinkle on top of the squash/sausage mixture.<o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:15.0pt'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>Place tin foil over the top and roast until the cranberries have burst and the squash is tender, about 30-40 minutes. <o:p></o:p></span></p><p style='margin:0in;margin-bottom:.0001pt;line-height:15.0pt'><span style='font-size:9.0pt;font-family:"Arial","sans-serif";color:black'>Remove the foil from the dish and broil the top if you’d like it a bit crunchy.<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:0in;margin-bottom:.0001pt;line-height:normal'><o:p> </o:p></p><p class=MsoNormal style='margin-bottom:0in;margin-bottom:.0001pt'>NOTES: Miss Stacey and I make “throw together's” almost every week. They are awesome and delicious. Not to mention super crazy easy. Once you’ve made one, you’ve got the idea and can make your own crazy renditions. <o:p></o:p></p><p class=MsoListParagraph style='margin-bottom:0in;margin-bottom:.0001pt;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Try different fats. <o:p></o:p></p><p class=MsoListParagraph style='margin-bottom:0in;margin-bottom:.0001pt;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Go with a mixture of ground beef and pork. <o:p></o:p></p><p class=MsoListParagraph style='margin-bottom:0in;margin-bottom:.0001pt;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Use sweet potatoes or various other root vegetables (No white potatoes! Those are officially banned.). <o:p></o:p></p><p class=MsoListParagraph style='margin-bottom:0in;margin-bottom:.0001pt;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Get crazy with your spice cabinet.<o:p></o:p></p><p class=MsoListParagraph style='margin-bottom:0in;margin-bottom:.0001pt;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Add other veggies that you like. Onions, mushrooms, and even kale work really well.<o:p></o:p></p><p class=MsoListParagraph style='margin-bottom:0in;margin-bottom:.0001pt;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Oh yeah – dietary fat (the stuff you eat) does not go straight to the thighs. Body fat is made by the body. Keep your insulin levels low and dietary fat cannot be stored. Personally, I eat 60% of my daily calories as fat, yet still have a single digit body fat percentage. Lard happens to be my favorite. We’ll have a whole class on this soon!<o:p></o:p></p><p class=MsoNormal style='margin-bottom:0in;margin-bottom:.0001pt'>This will make approximately 5 servings. We go by ounces of protein. Break it up however you’d like Four to five ounces of meat for the dad, three for mom, two for kiddos, three if they’re over 13 and active. A nice 3 ounce dish leftover. Don’t worry about measuring. Just visualize, divvy up, and go. Afterwards, enjoy 4 oz red wine with a small piece of DARK (72% or higher) chocolate. And go for a short (10 – 15 mins) walk as a family.<o:p></o:p></p><p class=MsoNormal style='margin-bottom:0in;margin-bottom:.0001pt'><o:p> </o:p></p><p class=MsoNormal style='margin-bottom:0in;margin-bottom:.0001pt'>One last thing. We will be keeping a food diary so now is a great time to get started. Any kind of notebook will suffice (I use an At-A-Glance planner). Write down everything you eat and drink. Down to the very last M&M. Yes, it’s a pain. But it’s crucial to your success. Member (and loyal sis) <a href="http://www.thenakedkitchen.net/">Bonnie</a> logged every food and workout from 1 Jan to 26 Sep; <a href="http://bonnienutrition.blogspot.com/2011_09_01_archive.html">267 days of Food, Glorious Food!</a> <o:p></o:p></p><p class=MsoNormal style='margin-bottom:0in;margin-bottom:.0001pt'><o:p> </o:p></p><p class=MsoNormal style='margin-bottom:0in;margin-bottom:.0001pt'>Have a great Wednesday!<o:p></o:p></p><p class=MsoNormal style='margin-bottom:0in;margin-bottom:.0001pt'><o:p> </o:p></p><p class=MsoNormal style='margin-bottom:0in;margin-bottom:.0001pt'>Mmmm…Bacon. ;-) <o:p></o:p></p><p class=MsoNormal style='margin-bottom:0in;margin-bottom:.0001pt'>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>P.S. Quote of the week: “<i>Hey Vegetarians. If you love animals so much, why do you keep eating all of their food?</i>” Posted on Twitter by @J_Ryan_; retweeted by @CAthletics<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-46697596486073696482012-01-09T13:36:00.000-05:002012-01-09T13:35:51.204-05:00Nutrition: 9 Jan 2012, New Journey's - with links<div class=WordSection1><p class=MsoNormal>Hello and Welcome to 2012!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>A new year is upon us and with it appear many roads to becoming happier and healthier mortals. (Let’s face it, if you were a non-mortal wouldn’t fit and fabulous be in the job description?) This time of the year is a significant turning point for many people. They made it through the holidays – intact. And survived the onslaught of relatives. Now that the tree has been put on the curb, the presents packed away with the sweaters, and we are all back to full-time employ we find ourselves staring out of our cars on the daily commute looking at black, black, black. It’s not a rosy thought by any means and it brings many people to start the journey of the most common New Year’s Resolution – to get healthy. (Okay, maybe that isn’t the term but wouldn’t lose weight, be more active, smile more, and all the others roll themselves into the big umbrella of being healthy? I see you nodding!) We are here to make your journey this year one of health, fun, and success. Welcome!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>As we always do, I’d like to introduce our newest members first. Stacey, Naomi, Teresa, Tracey, Jaclyn, Kalie, and Tyrel have all come on board to learn and share. Hello! We are happy you are here.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>A little housekeeping! Today’s email is being sent to everyone on last year’s list too. As always, these posts are informational only. They are free. There is no requirement for you to read or keep it (though it would be best if you did both AND forwarded it to ten people!). If you would like to continue to receive them all you have to do is – nothing! They will continue to come in as normal. If for you, these posts bring upon you a feeling of wrath of the extent only otherwise brought about by the scourge of the Earth or ex-lovers…well, shoot me a quick email and I’ll quietly take your name off the list. Hopefully, this isn’t you. But if it is, let me suggest that you let these come in and sit unread in some archive Outlook folder until the day you just need something to read other than Req’s and CAR’s. Whew – glad that’s over.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>On to the good stuff!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>As many of you know – CNH’s Biggest Loser contest is starting on Wednesday, 11 Jan 2012. We will be ramping up the emails and starting weekly meetings again in support of everyone participating. In the most basic sense, we will be bringing you information pertaining to your health and well-being. This will include learning about different foods and how they affect the body; portion sizing; cooking techniques; cooking tools; treats; grocery shopping; and all sorts of really technical information about how your body reacts to what you eat (water intake, hormonal balance, insulin, fat, caffeine, cancer, etc.). But becoming healthy is not just about food (macronutrients) and how to eat it – or not, i.e. fasting. We will also cover all sorts of topics like sleep, physical activity (fitness and play), gardening, medications, supplements, sun exposure, and just about everything else you could think of that touches your life. It all matters and here we take a look at everything. I highly recommend that you do two things:<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>1.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Visit our Blog – <a href="http://lancowholefoods.blogspot.com/">LanCo Whole Foods Health Group</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>2.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Come to the meetings.<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level2 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>a.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>I suggest the meetings from personal experience. All the information to help you reach your goals is out there. A lot on our site. And so much more on all of the Web, plus the many, many books written on the subject. It’s all free too! But I suggest the meetings because even with all that information, even if you are an amazing student, self-teacher, and Mensa – it helps to have someone take that information and put it in a form that’s usable. To share with you experience and help guide you through your journey. (Quick story – I used to have no clue how to eat or what to shop for. I’d spend 3 hours in the store and come out with all the “good” stuff which was actually making me sick. Eventually I decided to get healthy. Bought the books, browsed the web. I struggled, but learned. You don’t have to struggle. Lean on my experience and the group.)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Right now, I plan on holding meetings on the following dates: <b>13 Jan</b>, <b>17 Jan</b>, and <b>20 Jan</b>. They will be from 12 to 1 in the conference room of Building 43 – the Crop Harvest Test Center off of the main drag through campus. If you don’t know where we are, email me and I’ll send you a map. Attendance is casual. Come if you can. Don’t if you can’t. Stay for only 30 mins if that’s all you have. There will be a follow-up email with notes about what we talked about. Bring your lunch! <i>This week we will start by introducing you to Whole Foods eating – complete with a 30 day meal plan with recipes and shopping lists if you want it!</i><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>You will see a lot on our blog (and hear a lot from last year’s members) about something called Primal/Paleo. Don’t get hung up on the whole <i>caveman</i> thing. It works and we love it. Yet, we will be working this year to find out techniques and skills work best for you – not any one specific method (hence the new Whole Foods moniker). <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>It’s time to head back into the shop. Next time you see me you’ll have taken the first step on your new journey – one that will last the rest of your lifetime. (Now stand up and do ten deep-squats!)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>A few links before I go:<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>A little motivation courtesy of the <a href="http://www.cdc.gov/obesity/data/trends.html">Centers for Disease Control</a> (sent out by <a href="http://www.marksdailyapple.com/">Mark’s Daily Apple</a>) <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Kelley Herring, the Healing Gourmet on <a href="http://blog.grasslandbeef.com/obesogens-are-these-sneaky-chemicals-causing-you-to-pack-on-the-pounds/?utm_campaign=Obesogens&utm_source=newsletter">Obesogens</a> (icky chemicals in our daily lives) – courtesy of <a href="http://www.grasslandbeef.com/StoreFront.bok">US Wellness Meats</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>For those of you who want to know how I’ll be eating over the next month: <a href="http://whole9life.com/category/whole-30/">The Whole 30</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>If you are looking for something delicious to eat – AND make an easy shopping list: <a href="http://www.thefoodee.com/">The Foodee</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Email me any question you have and feel free to share this email and our blog by FB, Blog, Tweet, Email, Stumble, AOL, Sandwich Board, Occupy, Smoke Signal, or any other social avenue you can think of. See you on Friday!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To new journey’s.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-60343191953506663692011-09-25T23:27:00.001-04:002011-09-25T23:27:17.827-04:00Nutrition - Week of 26 Sep 2011, Passion<div class=WordSection1><p class=MsoNormal>Happy Monday, All!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>From the land of the Great White North a few little birdies have flown by to tell me that the final days of the <a href="http://www.crossfit-collective.com/">Crossfit Collective</a> Nutrition Challenge saw a solid response from everyone in the group. Congratulations to everyone who jumped in and gave it their all. The reports came in that all participants cashed out with big gains in their lifts and metabolic conditioning as well as leaning out – all from making simple positive changes in their diets and getting back to increased activity. On my end, it was really great to see some of the faces come back through the garage door and grab some iron. Over the year as life got in the way many people, including myself at times, find that our passion for these things waned and it became easier to let it go. So today, I write to you all on the topic of Passion.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>A couple weeks ago I was reading a book by <a href="http://larrywinget.net/blog/">Larry Winget</a> called “It’s Called Work For A Reason!” While this book is probably a bit rash for the casual reader it was perfect for me. In one of his chapters, Winget talks about making a reassessment of your job. He basically says – what was it about your work that when you were hired you were most passionate about? This could be as complex as the challenges of creating a new mechanical system to perform a task never before done or as simple as liking the type of stapler at your desk (Office Space, anyone?). Once you’ve identified it, use it! To bring back the excitement of when you first became employed. Versely, concentrate on the 10% of what you do like and you’ll be able to deal with the other 90%.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>This is very true in almost everything we are a part of. How many of you are in a long time relationship? It was surely passionate and excitement filled in the beginning! After a while all that starts to dwindle, right? So we start to bicker and dicker until one night – a date night! And things become filled with excitement again. A shake up, that’s all it needed. Something that would bring back the joys long forgotten. Do you have your own story to tell? I am willing to put money on any successful long relationship (work, social, romantic, play, hobby, etc.) has needed some kind of change to stay fresh and engaging.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Yes, even hobbies that people LOVE must have some kind of change. Well, maybe.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Take knitting for example. I personally don’t know anyone who is deliriously passionate on knitting. I do, however, know many people who knit, enjoy knitting, and carry their supplies with them in their gigantic handbags. These ladies were at one time passionate enough about their hobby that they worked at it every chance they could. At home, on breaks at work, watching the kids at the park, riding the bus to town. Eventually, this passionate hobby became a part of their subconscious and much like carrying a cellphone (be honest, how many of you would have a really hard day if you left your cell at home) they are always carrying their supplies and reaching for the needles before the bag even hits the floor.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>So what does all this have to do with nutrition? Great question! I’m taking you on the long way around what a 30 day challenge like the one you just completed with CFC or the one two weeks in at <a href="http://www.marksdailyapple.com/the-2011-primal-blueprint-30-day-challenge-begins-now/">Mark’s Daily Apple</a> is really about. Kick-starting something you were passionate about before (for us veterans who have let WAY too many potatoes and too few days of intermittent fasting become the norm), re-starting some of you who fell off the wagon (and knowingly admit it) or simply putting you on the path to harnessing this passion and practicing it over and over and over again until it becomes rote, normal, and automatic. We want you to harness the newness – devour all of the information you can, talk with anyone and everyone about it, and dive headlong into eating healthy and moving with intensity. Let’s lean on each other and keep it new and exciting long enough for it to feel like we lost our cellphone.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Do you think that even those of us who generally keep active and eat well are not at risk of complacency? I admit to it… So does Paula who’s letter to MDA was this week’s Real Life Story. See it here: <a href="http://www.marksdailyapple.com/a-primal-woman-looks-at-50/">http://www.marksdailyapple.com/a-primal-woman-looks-at-50/</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>And then there is Paleo Pepper who wrote about a similar thing just the other week. <a href="http://paleopepper.com/2011/06/shocking-and-liberating-developments/">http://paleopepper.com/2011/06/shocking-and-liberating-developments/</a> (click with caution if you have any personal dilemmas with a woman talking frankly about her womanly issues)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Sometimes we dive in and swim with all we’ve got – pulling many others along the way – and when we get to where we were going, it’s time to let this one become our habit and forge a new passion. And that’s okay. This might be the best explanation I have found for why my father was die-hard for Dutch Oven cooking, then it was the grill, now it’s a smoker – and why I too change my focus, hobbies, and passions with alarming regularity.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Let’s continue to enjoy the feast and practice the art of healthful living! Keep checking in with The Naked Kitchen (<a href="http://www.thenakedkitchen.net/">http://www.thenakedkitchen.net/</a>) for new recipes and this week’s Modern Paleo Rodeo is full of good information and recipes (<a href="http://blog.modernpaleo.com/2011/09/paleo-rodeo-079.html">http://blog.modernpaleo.com/2011/09/paleo-rodeo-079.html</a>). <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Shake Things Up. Be Passionate.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-62176388562762350882011-09-04T23:55:00.001-04:002011-09-04T23:55:59.401-04:00Nutrition - Week of 4 September 2011<div class=WordSection1><p class=MsoNormal>Happy Labor (or if you are in Canada like me – Labour) Day, All!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>It was another hectic week in the field that took me to the little town of Winifred, Montana where the only internet coverage was at the grocery store and eating out meant at one of the two bars in town. One of these days I’ll get out a full write-up on making healthy – whole-foods friendly – choices while traveling, but not tonight. Here’s a quick one for you this week.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>If you’re grilling out for the holiday, how about a super healthy treat? Try <a href="http://everydaypaleo.com/2011/08/30/grill-those-peaches-while-you-can/">Everyday Paleo’s Grilled Peaches!</a> (<a href="http://everydaypaleo.com/2011/08/30/grill-those-peaches-while-you-can/">http://everydaypaleo.com/2011/08/30/grill-those-peaches-while-you-can/</a>)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Three weeks down for all the CFC Warriors in their 30-day nutrition challenge. How are you faring? Are you still faithfully logging your food? If you haven’t started to – now is a great time to add specifics to your log such as how many ounces of steak or how many cups of broccoli. Knowing what you are eating is a great first step. Knowing how much is important too. Give it a try and see what you come up with!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>A topic of thought came up in the email that was circulating about everyone’s progress thus far. In the last post, I recommended putting the scale away because as we saw in almost every post – weight was the most common comment! If you are tracking your weight weekly please take these numbers with a grain of unrefined sea salt. Weekly weigh-ins can be a great motivator, but they can also be destructive. Don’t take them too seriously as it is your one month weight loss that will be most dramatic. That being said – it is also very important to understand that the greatest amount of sustainable weight loss in any week is ONLY 1 to 2 pounds. That’s right. ONE to TWO pounds only.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Now you are probably going to drop your jaw and raise your hand and jump up and down saying but, but, but! But nothing guys. Two pounds. Here’s the deal – we are talking about SUSTAINABLE weight loss. This is weight that you burn off entirely and it stays away. That is 7000 calories of pure stored energy gone. Never to return. Not a Biggest Loser style 12 pounds this week one pound next week gain it all back as soon as you get home type of loss. This is two pounds that you will never see again. Congratulations. :-) <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Caveat – with the loss of fat (fat actually never goes away, you just deplete it) you will also lose stored water. And when you cut out foods such as grains and beans the body releases a lot of the extra water it was storing for the processing of these foods. So in the first few weeks of a nutritional change such as Paleo and Whole-food you will notice losses in the four, five, ten pound range depending on your previous body composition. At the end of 30 days your body will be closer to its’ optimal state of hydration and you will see numbers more in-line with real and sustainable weight loss. Did you lose four to eight pounds? That’s exactly where you should expect to be. Again, congratulations.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Challenge of the Week:</b> How many Tabata rounds does it take you to complete one mile? Run 20 secs on, 10 secs off until you complete one mile. Figure out your total time and your ON time. You’ll surprise yourself!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Here’s a recycled list of great resources that was posted on the blog at cnhnutrition.blogspot.com back in early February. And it includes a recipe for PIZZA!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Nutrition Tip of the Day</b>: <i>Sign-up for a daily email or blog feed.</i> Research indicates that those who receive and read a daily email (from a blog, news source, even friends) in regards to something they are interested in (nutrition, anyone?) will be more likely to continue to educate themselves and become more involved in that area. Has anyone wondered yet why I take the time to send you an email a day? It keeps me on track too!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Here are some favorites of mine and Bonnie of <a href="http://www.thenakedkitchen.net/" target="_blank">TheNakedKitchen.net</a>:<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>The oracle of everything whole, healthy, and natural (and quite a bit else – really, if you can't find it here he's sure to be posting about it in a day or so!) – Mark Sisson's <a href="http://www.marksdailyapple.com/" target="_blank">MarksDailyApple.com</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Robb Wolf's <a href="http://robbwolf.com/" target="_blank">Blog</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Sarah Fragaso's <a href="http://everydaypaleo.com/" target="_blank">Everyday Paleo</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>The Keatley's <a href="http://www.health-bent.com/" target="_blank">Health-Bent</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>KristenW's <a href="http://www.foodrenegade.com/" target="_blank">Food Renegade</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Dr. Kurt Harris' <a href="http://www.paleonu.com/" target="_blank">PaNu</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Chris Kreeser's <a href="http://thehealthyskeptic.org/" target="_blank">The Healthy Skeptic</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Don Matesz <a href="http://donmatesz.blogspot.com/" target="_blank">Primal Wisdom</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Andrew Badenoch's <a href="http://evolvify.com/" target="_blank">Evolvify</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>The Food Lovers' <a href="http://www.primal-palate.com/" target="_blank">Primal Palate</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>CFSCC <a href="http://cfscceat.blogspot.com/" target="_blank">EAT THIS!</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Doug Robb's <a href="http://www.healthhabits.ca/" target="_blank">Health Habits</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>CF KOP <a href="http://crossfitkopnutrition.blogspot.com/" target="_blank">Nutrition</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>The Foodee <a href="http://www.thefoodee.com/blog/" target="_blank">Blog</a><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>The <a href="http://nourishedkitchen.com/" target="_blank">Nourished Kitchen</a> – minus the grains of course!<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>The <a href="http://www.westonaprice.org/" target="_blank">Weston A Price Foundation</a> – again, great information, minus the grains!<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo5'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Casey and Karen's <a href="http://purelyprimal.com/" target="_blank">Purely Primal</a><o:p></o:p></p><p class=MsoListParagraph><o:p> </o:p></p><p class=MsoNormal>You can check out my <a href="http://lancosc.blogspot.com/" target="_blank">fitness blog</a> and <a href="http://www.crossfit-collective.com/" target="_blank">training facility</a> as well as checking out what Bonnie has <a href="http://bonnienutrition.blogspot.com/" target="_blank">eaten every day this year</a>! (Really <i>– if she can get in ALL 245 days so far, can’t you do 30? Myself included! I’m horrible at this! Just look at my lately-seldom updated blog…</i>)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I could go on and on feeding you more web rolls than you could possibly read in a day. But get on these sites and start to dig through them. The articles are informative, the information solid, the recipes delicious, and the time well-spent. Click the links. Check out what they're reading too! It's an amazing community that would love to have you as a member. And be sure to pass any sites you find along the way back to me! I'll send out an updated list in a month or so.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Disclaimer: For those of you who don't know – Bonnie is my little sister, who all on her own, decided to cut out grains for health reasons. Then it was beans. Lately – dairy. Almost 40 pounds lost this year and doing a great job motivating her co-workers and our family to eat more nourishing foods every day.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>And now for the good stuff! Pizza. Take this recipe and make it your own. I use only cheeses, meats, veggies, and oils – no tomato sauce. And I always make the crust and put it in the oven for 12 to 18 minutes, flip it, then top it, and re-stick it in the oven until it's all melted gooey deliciousness. Mmmm. Enjoy!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Perfectly Paleo Pizza<o:p></o:p></b></p><p class=MsoNormal>Today's recipe is a pretty good pizza substitute, if I say so myself. It's based on a recipe in the book Grain-Free Gourmet by Jodi Bager and Jenny Lass (the book's website is<a href="http://www.grainfreegourmet.com/" target="_blank">here</a>).<o:p></o:p></p><p class=MsoNormal><i><o:p> </o:p></i></p><p class=MsoNormal><i>Ingredients</i> (for one pizza "crust")<o:p></o:p></p><p class=MsoNormal>1/2 cup almond flour<o:p></o:p></p><p class=MsoNormal>1 egg<o:p></o:p></p><p class=MsoNormal>1 Tbsp grated parmesan cheese<o:p></o:p></p><p class=MsoNormal>1 tsp olive oil or other oil<o:p></o:p></p><p class=MsoNormal>1/2 tsp dried oregano<o:p></o:p></p><p class=MsoNormal>1/2 tsp dried basil<o:p></o:p></p><p class=MsoNormal>1/4 tsp dried thyme<o:p></o:p></p><p class=MsoNormal>large pinch salt<o:p></o:p></p><p class=MsoNormal>(optional) 1/4 tsp garlic powder, if you like that sort of thing (I do)<o:p></o:p></p><p class=MsoNormal><i><o:p> </o:p></i></p><p class=MsoNormal><i>Instructions<o:p></o:p></i></p><p class=MsoNormal>Preheat your oven to 325 degrees F.<o:p></o:p></p><p class=MsoNormal>Combine all ingredients in a bowl and mix until it forms a thick, sticky batter.<o:p></o:p></p><p class=MsoNormal>Spoon the dough onto a piece of parchment paper that's been lightly oiled (this will prevent it from sticking to the paper) on a cookie sheet.<o:p></o:p></p><p class=MsoNormal>Pat the dough into a thin circle, about 20cm/8in in diameter (I use a piece of plastic wrap so my hand doesn't get sticky).<o:p></o:p></p><p class=MsoNormal>Spoon some tomato paste on top and spread it out to use as the "sauce".<o:p></o:p></p><p class=MsoNormal>Put whatever you want on your pizza (I like sliced tomatoes and sliced grilled chicken), and cover with grated cheese.<o:p></o:p></p><p class=MsoNormal>Bake for about 20 minutes, turning the oven up to "broil" for the last couple of minutes to brown the cheese slightly.<o:p></o:p></p><p class=MsoNormal>You may not be able to pick it up and eat it with your hands like traditional pizza, but it's good nonetheless!<o:p></o:p></p><p class=MsoNormal style='mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;line-height:15.0pt'>To relaxing – in real time.<br>Mike.<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-31600899299672799582011-08-24T17:05:00.000-04:002011-08-24T17:06:11.871-04:00Nutrition - Week of 22 August, CFC Nutrition Challenge Welcomes<div class=WordSection1><p class=MsoNormal>Hello, CFC Warriors and CNH Nutritionites!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>It has been several months since our last post. Did you miss us? ;-)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Many thanks are in order for our members over the past weeks that have kept in touch and asked great questions while putting forth many ideas and suggestions of their own. Time in the blogosphere crawled to a stall with the injection of superior amounts of horsepower marching along the plains chewing up the crops and taking money from the babies. As you may know, putting together even just a single small post can take several hours to compose and when going head to head with the corporate machine I had to retire one for a short time. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>This, however, was a superior time for you to test your strong nutrition and fitness habits that we had cultured since February. In a minute, we’ll take a few moments to assess our progress. But first…<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Just who the heck are the CFC Warriors? They are a team of local people, like you and me, who are dedicated to achieving their best fitness through the coaching and community of CrossFit Collective in Lancaster. By challenge of Jeremiah (long-time member here and owner/coach at CFC) the Warriors – who have the fitness aspect of healthy living down pat – are now taking on their health with the 30 Day CrossFit Collective Nutrition Challenge! For 30 days these athletes are taking the first steps to achieving their best possible health through nutrition. They will be logging their food intake every day, tracking their body measurements, and performing the standard workouts. Each member has had the opportunity to decide how deeply into the principles of Paleo-style nutrition they would like to go: grain-free, dairy-free, sugar-free, bean-free, etc… Much like the Biggest Loser competition held here at CNH for 12 weeks – these individuals will be all pushing for the big prize at the end; and the best prize of all – better health. Let us welcome (in mostly alphabetical order) <span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'>Abby, Amanda, Andy, Angela, Ann, Austin, Beryl, Bill, Chris P., Charles, Chris S, Crissy, Dave, Dawn, Dianne, Eric, Erika (<i>already a member here!)</i>, Heather, James, Jessica, Jon, Josh, Josh, Katie, Lee, Leslie, Lou, Lynn, Mary, Mike L, Mike J, Mindy, Kim, Nancy, Noah, Pat, Rebekah, Sandi, Scott, Sharon, Tamalyn, Tamara, Tom, Tricia, and Tyrel (<i>a new CNH employee)</i>!<o:p></o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'><o:p> </o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'>This post will be mostly a review for the veteran’s and should be a short introduction for the noobs. Here’s what to expect: This post/blog is mainly a clearinghouse for nutrition information that is readily available on the web. Each week I attempt to collect a large quantity of the best posts in the “paleosphere” (paleo-related blogs) for your perusal. Also, if specific questions come in or if someone asks for more information on a specific topic I will find and disseminate them as such. Further information you will find are recipes (send in your favorites!) and a week’s worth of offsite WOD’s.<o:p></o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'><o:p> </o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'>To get you started, check out the previous posts at the blog page: <a href="http://cnhnutrition.blogspot.com">http://cnhnutrition.blogspot.com</a> On that page you will find all of the previous emails – The first two months worth have very specific topics addressed in each. <o:p></o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'><o:p> </o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'>If you are wondering what types of meal you can make on this new eating plan – check out member Bonnie’s website at: <a href="http://www.thenakedkitchen.net">http://www.thenakedkitchen.net</a><o:p></o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'> Also, sites like <i>everydaypaleo.com</i>, <i>health-bent.com</i>, <i>primalpalate.com</i>, and <i>thefoodee.com</i> can all help you along your journey. If you picked up the Paleo Solution <i>shopping list</i> that was at the box then you might be confused as to where the quantities come from. Never fear! I’ve got your back. Attached to this email is the 30 day meal plan and recipes that corresponds to these lists. Check it out! There are a lot of good, simple recipes for you to try. And many of them will make 4 meals so take that into account when you plan out your week.<o:p></o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'><o:p> </o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'>The group email that is floating around the Warrior pack has had a lot of great feedback in it. Let’s get everyone (re)started on a good page. Nutritionites this is where you come in!<o:p></o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'><o:p> </o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'>If you haven’t already, or haven’t in a while, NOW is the best time to get started. First – take your measurements. You will need: weight, height (it does change!), chest, bust (ladies), waist (at the belly button), hips (at the widest point), soft tissue at bend in your wrist of the dominant hand, and thigh (at the tip of your thumb on a relaxed arm). Second – TAKE PICTURES! You will want these later. As little clothing as possible. Always wear the same type of clothes and take the pictures in a similar location. Take a front, back and side views of the full body. Take a profile and front view of the face. The body shots you will take every month. The face pictures should be every week.<o:p></o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'><o:p> </o:p></span></span></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black;background:white'>Here comes the hard part. Put them all away – including the scale. If you find that hard read this: </span></span><a href="http://everydaypaleo.com/2011/06/12/attention-scale-addicts/">http://everydaypaleo.com/2011/06/12/attention-scale-addicts/</a> and this: <a href="http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/">http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/</a>. If you need more motivation watch this: <a href="http://youtu.be/15xwbwMXTYU" target="_blank">http://youtu.be/15xwbwMXTYU</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Decide how deep you want to go, find a friend to do it with you, commit yourself, and then TELL EVERYONE! Scott recently said that a bunch of people at his work are interested in doing something similar – sounds like he’s been talking it up. The more people you tell > the more people will ask you how you are doing > the more you will want to become successful. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>And listen, go easy on yourself. Commit to eating well and exercising at a high intensity. The details are not that important. Forget the scale – the weight will come off, trust us. Don’t worry about that extra light beer, just do better next time. The more you stress the more cortisol your body produces the more it shuts down your digestion, screws up sleep, and increases muscle tension. Nobody is going to flail you. Enjoy the ride. This is a LIFESTYLE change; something that will be with you forever – not a diet, that has a definite end-goal.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Let’s review the basics of modern <i>Paleo</i> style nutrition:</b> <a href="http://www.modernpaleo.com/principles.html">http://www.modernpaleo.com/principles.html</a> (click here and check out all of them including the extra links – only a few are listed here)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>1.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Eat real foods, prepared well. Prepare your own food as much as you can. Beware the junk ubiquitous in convenience and restaurant foods. <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>2.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Don't eat wheat, corn, rice, or other grains. If you choose to eat some grains, eat them sparingly and prepare them to minimize toxins, such as by sprouting and soaking. Wheat seems to be the worst of all the grains, while rice seems to be the most benign. Whole grains are not better than refined grains. <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>3.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Don't eat sweets: avoid sugar, corn syrup, agave nectar, honey, maple syrup, and artificial sweeteners. If you must have some sweetener for a dish, you might try a bit of stevia. With time, your tastes will adjust: ordinary sweets will taste cloying, but formerly bland vegetables will seem delightfully sweet. <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>4.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Don't eat modern oils derived from grains and seeds -- such as canola oil, corn oil, or soy oil. Make your own mayonnaise and salad dressing. Don't eat fried foods in restaurants: rancid vegetable oils are standard for frying. Avoid all hydrogenated fats; they contain damaging artificial transfats. Instead, use liberal amounts of animal fats -- like butter, ghee, lard, and tallow -- as well as unrefined coconut oil and olive oil. (Reserve your bacon grease: it's delicious rendered lard!) Do not fear saturated fat: it's healthy, including for your heart. <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>5.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Don't eat soy. Some fermented soy might be okay, if tolerated. However, all soy is goitrogenic and contains estrogen-mimicking hormones. <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>6.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Don't eat beans and other legumes. If you choose to eat some legumes, eat them sparingly and prepare them to minimize toxins, such as by soaking them. <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>7.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Eat plenty of high-quality meat, preferably from pastured animals. Grass-fed meats have a better ratio of omega-6 to omega-3 polyunsaturated fats than grain-fed meats. Avoid meats treated with antibiotics and hormones, if feasible: the animals are likely treated better, and they taste better. Enjoy plenty of red meat. Try uncured bacon and other breakfast meats. They might not be any healthier, but they taste so much better! <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>8.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Eat eggs, preferably from pastured chickens. Eggs enriched with omega-3s are a good option too. Prefer nutrient-dense egg yolks to nutrient-poor egg whites. <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>9.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Eat fish and shellfish periodically, preferably caught wild rather than farm-raised. <o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>10.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>For workouts, ditch the standard "cardio" sessions. Try short, high-intensity workouts instead: you should be able to kick your own ass in ten minutes or less. Try weight training, sprinting, and barefoot running. For more structured programs, try CrossFit or Body by Science. Also, move around a lot. Ladies, don't be afraid to weightlift: you will not turn into Ahnold overnight. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>And here’s how to get your pantry ready to go! </b><a href="http://www.marksdailyapple.com/clean-your-pantry-for-health/" title="Permanent Link to 10 Steps to “Primalize” Your Pantry">10 Steps to “Primalize” Your Pantry</a><o:p></o:p></p><p class=MsoNormal style='margin-bottom:12.0pt'>The freezer has ice cream and frozen pizzas, but it’s the pantry that harbors the usual carb suspects – chips, cookies, crackers, pasta, cereal and bread galore. If you’re not careful this cool and dark space could derail your best efforts to eat Primally. So follow these 10 easy steps and you’ll be well on your way to having a truly Primal pantry.<o:p></o:p></p><p class=MsoNormal><b>1. Junk Food Extermination<o:p></o:p></b></p><p class=MsoNormal>The first step toward Primalizing your pantry is purging it of the wrong foods. Toss your processed foods and prepackaged meals. No more baked beans, bland soups, or loaves of bread collecting mold alongside dry pastas. Get rid of the cookies, crackers, and chips standing in your way. No holds barred, people.<o:p></o:p></p><p class=MsoNormal><b>2. Donate<o:p></o:p></b></p><p class=MsoNormal>When I say toss out, I mean “toss out of the pantry and in the general direction of a plastic bin or paper bag perfect for delivering to a food bank.” <o:p></o:p></p><p class=MsoNormal><b>3. Nuts/Seeds/Nut Flour<o:p></o:p></b></p><p class=MsoNormal>Pantries are the perfect spots for instant snacks. It’s just that most snacks aren’t all that Primal – except for nuts and seeds. <o:p></o:p></p><p class=MsoNormal><b>4. Healthy Fats<o:p></o:p></b></p><p class=MsoNormal>Keep your pantry well-stocked with olive oil, palm oil, coconut oil, and various nut oils – all healthy.<o:p></o:p></p><p class=MsoNormal><b>5. Sweet Tooth Suppression<o:p></o:p></b></p><p class=MsoNormal>Honey is good to have on hand, as is semi-sweet dark chocolate (go for a good quality, mostly-cacao chocolate bar, which isn’t all that high in sugar and is decidedly more Primal than, say, a Hershey’s bar).<o:p></o:p></p><p class=MsoNormal><b>6. Tea Time<o:p></o:p></b></p><p class=MsoNormal>We should limit our caffeine intake, but teas are excellent members of any healthy Primal pantry. <o:p></o:p></p><p class=MsoNormal><b>7. The Spice of Primal Life<o:p></o:p></b></p><p class=MsoNormal>If you can spare it, devote a shelf in your pantry to your spice collection. <o:p></o:p></p><p class=MsoNormal><b>8. Jerky<o:p></o:p></b></p><p class=MsoNormal>Again, the key to avoiding temptation is stocking your pantry with instant Primal foods. Keep some jerky on hand.<o:p></o:p></p><p class=MsoNormal><b>9. Dried Fruits<o:p></o:p></b></p><p class=MsoNormal>We’ve told you to take caution when eating dried fruits before (on account of the high sugar content), but they can’t be ignored when stocking your pantry. <o:p></o:p></p><p class=MsoNormal><b>10. Canned Goods<o:p></o:p></b></p><p class=MsoNormal>You’ve ditched the canned beans and cherry pie filling, but don’t eschew the can altogether. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>One last link for this week – here’s the most recent version of the Paleo Rodeo: <a href="http://blog.modernpaleo.com/2011/08/paleo-rodeo-074.html">http://blog.modernpaleo.com/2011/08/paleo-rodeo-074.html</a> <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>If you have questions or comments be sure to send them this way! I will do my best to address them as we go along. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Great work in week #1 Warriors!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To food,<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-16851151432436053862011-06-13T13:57:00.000-04:002011-06-13T13:58:38.480-04:00Nutrition - Week of June 13<div class=WordSection1><p class=MsoNormal>Happy Monday, Team!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>How did you fare with the fare offered at our fair? Anyone give in and gorge on the free funnel cakes at Family Day over the weekend? They are delicious I will admit; one of my favorite fair foods. However, with a ingredient list that is a definite who’s who of the no-good-processed-foods list you would have been better off taking a bite out of the fresh melon and berry table or even sharing that cotton candy with your beau. (Cotton candy – one ingredient, sugar) It was great to walk around the grounds and see so many of you in lean form! I applaud your continued efforts towards becoming healthy and fit through the application of these fundamental lifestyle principles we have been sharing over the last few months.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>If you found yourself on the east end of the grounds you would have walked into the Health Tent which was filled with vendors in our local area. The Rec Center was on hand giving out their 20 class punch cards. Did you get yours? There was also an informational poster about the Biggest Loser challenge this year where several of our members had their pictures front and center! On the back end of the tent was Health By Design who gives the monthly Lunch-n-Learn events here in New Holland. I encourage you to attend these free luncheons (you will need to bring your own meal as they usually provide sandwiches and chips). They are filled with good information on topics such as digestion, sleep, and parasites. You can also attend their free monthly community class given in the evening on Wednesdays. Talking with their representative it turns out that they have a very good selection of supplements available if you are so interested. I bring this up because I was looking for a good set of digestive enzymes. They have a bottle of 90 tablets (1 per day) that costs $30. For professional level enzymes this is a super price. They also have a 1 course treatment for probiotics that you might want to look into if you ever have to take an antibiotic for an illness. Maybe next year we could have our own table?<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>A couple weeks ago, one of the daily email tips that I receive brought up one of the most important factors in your emotional health. It is a topic very near to me and I want to pass it along to you. Your financial fitness is as important as your physical fitness. If I were to own a gym, I would offer a financial check-up for anyone who signed a contract. Here’s what the email said: “<i>Are you feeling overwhelmed by the stress of finances or debt? The American Psychological Association recommends writing down specific ways you and your family can reduce expenses or manage your finances more efficiently. Then commit to a plan and review it on a regular basis. Although this can create some anxiety in the short term, putting things down on paper and committing to a plan can reduce stress. Source: American Psychological Association</i>” Now is as good a time as any to sit down and take a hard look at what’s coming in and what’s going out. Words like BUDGET do not need to be scary or taboo. Learning how to save 10%, give 10%, and live on 80% is not too far away from learning how to eat 40% carbs, 30% protein, 30% fats. And knowing what you are spending is similar to knowing what you are eating (hint: a journal helps!). It also is the best way to figure out how to cut unsecured debt completely out of your life – just like the unnatural weight you have carried (it added up quickly, didn’t it?) for awhile now. If you have questions or need help – just like with your food and fitness. Come to me in confidence and we will sit down and figure out some strategies to help you reach your goals. I am down to my last 8% of unsecured debt from just 3 years ago. It is as freeing as any other experience out there.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I promised you a larger set of links for the week. Again, the weather and ever-growing list of things to do is keeping me from cruising the internet freely. However, here are quite a number of great articles you will want to take in.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>The Naked Kitchen: <i>Recipe and Motivation!<o:p></o:p></i></p><p class=MsoNormal>Maple Glazed Grilled Chicken with Grilled Sweet Potatoes and Zucchini - <a href="http://www.thenakedkitchen.net/2011/06/maple-glazed-grilled-chicken-with.html#more">http://www.thenakedkitchen.net/2011/06/maple-glazed-grilled-chicken-with.html#more</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>From Mark’s Daily Apple:<o:p></o:p></p><p class=MsoNormal>How to wake up and feel alert - <a href="http://www.marksdailyapple.com/how-to-wake-up-and-feel-alert/">http://www.marksdailyapple.com/how-to-wake-up-and-feel-alert/</a><o:p></o:p></p><p class=MsoNormal>Quitting chronic cardio (a success story) - <a href="http://www.marksdailyapple.com/quitting-chronic-cardio/">http://www.marksdailyapple.com/quitting-chronic-cardio/</a><o:p></o:p></p><p class=MsoNormal>The Definitive Guide to Walking - <a href="http://www.marksdailyapple.com/the-definitive-guide-to-walking/">http://www.marksdailyapple.com/the-definitive-guide-to-walking/</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Stuff I Make My Husband: <i>Recipe!</i><o:p></o:p></p><p class=MsoNormal>Strawberry pulled pork, blue cheese and apple slaw - <a href="http://stuffimakemyhusband.blogspot.com/2011/06/strawberry-pulled-pork-blue-cheese-and.html">http://stuffimakemyhusband.blogspot.com/2011/06/strawberry-pulled-pork-blue-cheese-and.html</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Primal Wisdom: <i>This one is <u>really</u> interesting. Techie-alert!</i><o:p></o:p></p><p class=MsoNormal>Fat balance versus energy balance - <a href="http://donmatesz.blogspot.com/2011/06/fat-balance-versus-energy-balance.html">http://donmatesz.blogspot.com/2011/06/fat-balance-versus-energy-balance.html</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Health Bent:<o:p></o:p></p><p class=MsoNormal>The Food Pyramid is Dead - <a href="http://www.health-bent.com/nutrition/the-food-pyramid-is-dead">http://www.health-bent.com/nutrition/the-food-pyramid-is-dead</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>The Healthy Skeptic:<o:p></o:p></p><p class=MsoNormal>Three reasons why coconut milk may not be your friend - <a href="http://thehealthyskeptic.org/3-reasons-why-coconut-milk-may-not-be-your-friend">http://thehealthyskeptic.org/3-reasons-why-coconut-milk-may-not-be-your-friend</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Everyday Paleo:<o:p></o:p></p><p class=MsoNormal>Rebuttal to the Recent US Health News from the REAL Experts: <a href="http://everydaypaleo.com/2011/06/11/rebuttal-to-the-recent-us-health-news-from-the-real-experts/">http://everydaypaleo.com/2011/06/11/rebuttal-to-the-recent-us-health-news-from-the-real-experts/</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Health Habits:<o:p></o:p></p><p class=MsoNormal>Need Exercise Motivation? Here’s two - <a href="http://www.healthhabits.ca/2011/06/04/instant-exercise-motivation-5/">http://www.healthhabits.ca/2011/06/04/instant-exercise-motivation-5/</a> and <a href="http://www.healthhabits.ca/2011/06/11/instant-exercise-motivation-6/">http://www.healthhabits.ca/2011/06/11/instant-exercise-motivation-6/</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Eating and Other Stuff Blog:<o:p></o:p></p><p class=MsoNormal>The Paleo Cheater’s Blues - <a href="http://eatingandotherstuff.blogspot.com/2011/06/paleo-cheaters-blues.html">http://eatingandotherstuff.blogspot.com/2011/06/paleo-cheaters-blues.html</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Modern Paleo Blogger’s:<o:p></o:p></p><p class=MsoNormal>Weekly Round-up! <a href="http://blog.modernpaleo.com/2011/06/paleo-rodeo-064.html">http://blog.modernpaleo.com/2011/06/paleo-rodeo-064.html</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>It’s another great week ahead! Enjoy the sun and cool days!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To Fitness. In all forms.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Here are your workouts for the week!<o:p></o:p></p><p class=MsoNormal style='line-height:21.0pt'><span style='font-size:18.0pt;font-family:"Arial","sans-serif";color:#6B1717;letter-spacing:-.75pt'><a href="http://www.cftally.com/offsite-wods-blog/2011/6/6/06-06-11-monday-offsite-wod.html"><span style='color:#6B1717;text-decoration:none'>Monday Offsite WOD</span></a><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:12.0pt;font-family:"Trebuchet MS","sans-serif";color:#002157'>Today's Workout:</span></b><span style='font-size:12.0pt;font-family:"Trebuchet MS","sans-serif";color:#002157'><o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>15</span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> </span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.youtube.com/watch?v=gAa-x7aevns"><span style='color:#6B1717;text-decoration:none'>Push-ups</span></a> (keep core tight, chest touches ground-full range of motion!)<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>25</span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> <b><a href="http://www.youtube.com/watch?v=JbnW3RTLEvs"><span style='color:#6B1717;text-decoration:none'>Walking Lunge</span></a></b></span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> Steps (back knee gently touches ground, torso upright, hands at your side)<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>15 Minute AMRAP (as many rounds as possible)<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><u><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Immediately</span></u><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> </span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>following:<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>50</span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> </span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.youtube.com/watch?v=IewlDXTfbjU"><span style='color:#6B1717;text-decoration:none'>Squat</span></a> for time.<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Warm-up: (2 rounds of 15 reps)</span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Jumping Jacks<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html"><span style='color:#6B1717;text-decoration:none'>Samson Stretch</span></a> (hold 10 sec. ea. leg)<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Shoulder Stretch<br><a href="http://www.youtube.com/watch?v=yjVM2bwHDEA&feature=related"><span style='color:#6B1717;text-decoration:none'>Overhead Squat</span></a> (Use a broomstick)<br><a href="http://www.youtube.com/watch?v=8szJuzPt-sg"><span style='color:#6B1717;text-decoration:none'>Super Man</span></a><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><br></span></b><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Today's Quote:</span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> "We can not tell what may happen to you in the strange medley of life. But we can decide what happens to us—how we take it, what we do with it—and that is what really counts in the end."<br> — Joseph F. Newton<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p> </o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Weighted Option: </span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Hold light/medium weight for lunges and squats.<o:p></o:p></span></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal style='line-height:21.0pt'><span style='font-size:18.0pt;font-family:"Arial","sans-serif";color:#6B1717;letter-spacing:-.75pt'><a href="http://www.cftally.com/offsite-wods-blog/2011/6/7/06-07-11-tuesday-offsite-wod.html"><span style='color:#6B1717;text-decoration:none'>Tuesday Offsite WOD</span></a><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:12.0pt;font-family:"Trebuchet MS","sans-serif";color:#002157'>Today's Workout:</span></b><span style='font-size:12.0pt;font-family:"Trebuchet MS","sans-serif";color:#002157'><o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>25</span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> </span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.youtube.com/watch?v=DyeZM-_VnRc&feature=related"><span style='color:#6B1717;text-decoration:none'>Mountain Climbers</span></a> <o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>5</span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> </span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.youtube.com/watch?v=JlI_oY2Qmro"><span style='color:#6B1717;text-decoration:none'>tuck jump</span></a>s<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>5 Minute AMRAP<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>rest 1 Minute then;<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>25</span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> </span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.ehow.co.uk/video_2359306_leg-lift-abdominal-exercises.html"><span style='color:#6B1717;text-decoration:none'>Leg Lifts</span></a> (keep back flat and pressed against ground. Keep legs lifted 6-8" from ground, stay higher if back arches)<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>5</span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> </span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.youtube.com/watch?v=pkW7OYYjFYs&feature=related"><span style='color:#6B1717;text-decoration:none'>Diamond Push-ups</span></a> <o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>5 Minute AMRAP<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>For total Reps<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Warm-up: (1 rounds of 15 reps)</span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Jumping Jacks<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html"><span style='color:#6B1717;text-decoration:none'>Samson Stretch</span></a> (hold 10 sec. ea. leg)<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Shoulder Stretch<br><a href="http://www.youtube.com/watch?v=yjVM2bwHDEA&feature=related"><span style='color:#6B1717;text-decoration:none'>Overhead Squat</span></a> (Use a broomstick)<br><a href="http://www.youtube.com/watch?v=8szJuzPt-sg"><span style='color:#6B1717;text-decoration:none'>Super Man</span></a><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><br></span></b><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Today's Quote:</span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> "Life is like a taxi. The meter just keeps a-ticking whether you are getting somewhere or just standing still." - Lou Erickso<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p> </o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Weighted Option: none today</span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p></o:p></span></p><p class=MsoNormal style='line-height:21.0pt'><span style='font-size:18.0pt;font-family:"Arial","sans-serif";color:#6B1717;letter-spacing:-.75pt'><o:p> </o:p></span></p><p class=MsoNormal style='line-height:21.0pt'><span style='font-size:18.0pt;font-family:"Arial","sans-serif";color:#6B1717;letter-spacing:-.75pt'><a href="http://www.cftally.com/offsite-wods-blog/2011/6/8/06-08-11-wednesday-offsite-wod.html"><span style='color:#6B1717;text-decoration:none'>Wednesday Offsite WOD</span></a><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:12.0pt;font-family:"Trebuchet MS","sans-serif";color:#002157'>Today's Workout:</span></b><span style='font-size:12.0pt;font-family:"Trebuchet MS","sans-serif";color:#002157'><o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>100 *<a href="http://www.youtube.com/watch?v=yjVM2bwHDEA&feature=related"><span style='color:#6B1717;text-decoration:none'>Overhead Squats</span></a> (hold broomstick or very light weight in hands)<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Only do this movement if you can hold the proper position. Check link for instruction. Substitute is 150 Squats if necessary.<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Warm-up: (1 rounds of 15 reps)</span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Jumping Jacks<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html"><span style='color:#6B1717;text-decoration:none'>Samson Stretch</span></a> (hold 10 sec. ea. leg)<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Shoulder Stretch<br><a href="http://www.youtube.com/watch?v=yjVM2bwHDEA&feature=related"><span style='color:#6B1717;text-decoration:none'>Overhead Squat</span></a> (Use a broomstick)<br><a href="http://www.youtube.com/watch?v=8szJuzPt-sg"><span style='color:#6B1717;text-decoration:none'>Super Man</span></a><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><br></span></b><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Today's Quote:</span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> <o:p></o:p></span></p><table class=MsoNormalTable border=0 cellspacing=0 cellpadding=0 width="100%" style='width:100.0%'><tr><td style='padding:0in 0in 0in 0in'><p class=MsoNormal><span style='font-size:12.0pt;font-family:"Times New Roman","serif"'>“<a href="http://thinkexist.com/quotation/the_reason_people_find_it_so_hard_to_be_happy_is/172218.html"><span style='color:#6B1717;text-decoration:none'>The reason people find it so hard to be happy is that they always see the past better than it was, the present worse than it is, and the future less resolved than it will be</span></a>”<o:p></o:p></span></p></td></tr><tr><td style='padding:0in 0in 0in 0in'><p class=MsoNormal style='margin-bottom:12.0pt'><span style='font-size:12.0pt;font-family:"Times New Roman","serif"'><img border=0 width=11 height=9 id="Picture_x0020_10" src="cid:image001.gif@01CC29CF.FD63D890" alt="http://thinkexist.com/i/sq/as3.gif"></span><span style='font-size:12.0pt;font-family:"Times New Roman","serif"'> <a href="http://thinkexist.com/quotes/marcel_pagnol/"><span style='color:#6B1717;text-decoration:none'>Marcel Pagnol </span></a><o:p></o:p></span></p></td></tr></table><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p> </o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Weighted Option: For extra challenge hold weight for overhead squats. Empty bar or light dumbbells is good <u>only if you can hold the form</u>. </span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p></o:p></span></p><p class=MsoNormal style='line-height:21.0pt'><span style='font-size:18.0pt;font-family:"Arial","sans-serif";color:#6B1717;letter-spacing:-.75pt'><o:p> </o:p></span></p><p class=MsoNormal style='line-height:21.0pt'><span style='font-size:18.0pt;font-family:"Arial","sans-serif";color:#6B1717;letter-spacing:-.75pt'><a href="http://www.cftally.com/offsite-wods-blog/2011/6/9/06-09-11-thursday-offsite-wod.html"><span style='color:#6B1717;text-decoration:none'>Thursday Offsite WOD</span></a><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:12.0pt;font-family:"Trebuchet MS","sans-serif";color:#002157'>Today's Workout:</span></b><b><span style='font-size:9.0pt;font-family:"Trebuchet MS","sans-serif";color:#002157'> </span></b><span style='font-size:12.0pt;font-family:"Trebuchet MS","sans-serif";color:#002157'><o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>300m Run (estimate distance if necessary- Approx. 1-1.5 minute run.)<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>15 Elevated </span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.youtube.com/watch?v=gAa-x7aevns"><span style='color:#6B1717;text-decoration:none'>Pushups</span></a> (full range of motion; body rigid and chest touches ground every time. Arms locked out at top. (elevate feet approx. 12-18" for added challenge)<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>15</span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> </span><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.youtube.com/watch?v=xXmPQIqJuQw&feature=related"><span style='color:#6B1717;text-decoration:none'>V-Sits</span></a><o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>3 Rounds for time.<o:p></o:p></span></p><p class=MsoNormal style='margin-bottom:12.0pt;line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Warm-up: (1 rounds of 15 reps)</span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Jumping Jacks<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><a href="http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html"><span style='color:#6B1717;text-decoration:none'>Samson Stretch</span></a> (hold 10 sec. ea. leg)<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Shoulder Stretch<br><a href="http://www.youtube.com/watch?v=yjVM2bwHDEA&feature=related"><span style='color:#6B1717;text-decoration:none'>Overhead Squat</span></a> (Use a broomstick)<br><a href="http://www.youtube.com/watch?v=8szJuzPt-sg"><span style='color:#6B1717;text-decoration:none'>Super Man</span></a><o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><br></span></b><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Today's Quote:</span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'> Sugar + Refined Carbs = A body that will not look good to you or perform well for you. -Teresa Keeter<o:p></o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p> </o:p></span></p><p class=MsoNormal style='line-height:14.25pt'><b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'>Weighted Option: none today</span></b><span style='font-size:10.0pt;font-family:"Georgia","serif";color:#666666'><o:p></o:p></span></p><p class=MsoNormal style='line-height:21.0pt'><span style='font-size:18.0pt;font-family:"Arial","sans-serif";color:#6B1717;letter-spacing:-.75pt'><o:p> </o:p></span></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-82458444163044618762011-06-06T12:52:00.000-04:002011-06-06T12:53:14.110-04:00Nutrition - Week of 5 June 2011<div class=WordSection1><p class=MsoNormal>Happy June, Ladies and Gentlemen!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Can you believe that we are already into the sixth month of the year and summer is inching ever closer? I am willing to bet that this reality is much stronger for those of you who have school-age children, but the rest of us feel it nonetheless. For many of you, this marks the fifth, and even, sixth month of a new lifestyle journey. Congratulations! By this point you are well down the path and living wholly and healthfully has become the new normal for you. If you have been following along for a while but have not taken the full plunge – now is the perfect time to do so! With the CSA’s starting to deliver their wares and farmer’s markets in full swing with spring vegetables (Lancaster’s Central Market was a happening place this weekend!) there is no better time to replace the carb/sugar heavy foods with fresh produce and herbs. And for those of you who have planted your own garden – get ready to start canning! Your produce will “come in” very quickly.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>It’s been a while since I’ve posted a rant so I hope you bear with me for a moment. I got this email last week: “<i>The desk needs to be placed back into it original location. The office is set up to be a professional location, and was designed as such.</i>” Okay, so what was that about? Check out the picture… (<i>yes, it is a mess…I cleaned it up ;-)</i>)<o:p></o:p></p><p class=MsoNormal><i><img width=194 height=259 id="Picture_x0020_1" src="cid:image003.jpg@01CC2448.95BFEC10"></i> <i><o:p></o:p></i></p><p class=MsoNormal>You see, I like to stand. It is good for me. It feels good. And studies show that it increases worker productivity as well as general health and well-being. I had been stacking my computer and monitor on boxes over the last few months but that looked hokey so I got this great idea to simply elevate the desktop. Within hours, I was being asked to put it back. Bummer. I’ll give them the consideration that I don’t spend enough time at my desk to warrant a full-time stand-up station and they are giving me the opportunity (not permission just yet) to come up with another solution such as a workspace that lifts up and down, however what was un-professional about this that I had to put it back so quickly? Strange, yes. Different, sure. Unprofessional – about as much so as having your back turned to everyone as they come by, which, by the way, is how our cubicles were “designed” in the first place. Does anyone have access to the policy that says our desks must be set at this height? I’d like to see that.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>For those of you who do spend a lot of time sitting at your desk, here are a bunch of articles that may be of interest to you:<o:p></o:p></p><p class=MsoNormal><a href="http://www.marksdailyapple.com/16-tips-for-desk-jockeys-what-to-do-about-sitting-all-day/">http://www.marksdailyapple.com/16-tips-for-desk-jockeys-what-to-do-about-sitting-all-day/</a><o:p></o:p></p><p class=MsoNormal><a href="http://www.marksdailyapple.com/the-importance-of-mobility-the-hips/">http://www.marksdailyapple.com/the-importance-of-mobility-the-hips/</a><o:p></o:p></p><p class=MsoNormal><a href="http://www.marksdailyapple.com/the-importance-of-thoracic-spine-mobility/">http://www.marksdailyapple.com/the-importance-of-thoracic-spine-mobility/</a><o:p></o:p></p><p class=MsoNormal><a href="http://well.blogs.nytimes.com/2010/07/14/phys-ed-the-men-who-stare-at-screens/">http://well.blogs.nytimes.com/2010/07/14/phys-ed-the-men-who-stare-at-screens/</a><o:p></o:p></p><p class=MsoNormal><a href="http://www.marksdailyapple.com/standing-at-work/">http://www.marksdailyapple.com/standing-at-work/</a><o:p></o:p></p><p class=MsoNormal><a href="http://www.dailymail.co.uk/news/article-492543/Sitting-desk-day-bad-health-smoking.html">http://www.dailymail.co.uk/news/article-492543/Sitting-desk-day-bad-health-smoking.html</a><o:p></o:p></p><p class=MsoNormal><a href="http://www.springerlink.com/content/q23437t42211381l/">http://www.springerlink.com/content/q23437t42211381l/</a><o:p></o:p></p><p class=MsoNormal><a href="http://www.accessmylibrary.com/coms2/summary_0286-31884161_ITM">http://www.accessmylibrary.com/coms2/summary_0286-31884161_ITM</a><o:p></o:p></p><p class=MsoNormal><a href="http://opinionator.blogs.nytimes.com/2010/02/23/stand-up-while-you-read-this/">http://opinionator.blogs.nytimes.com/2010/02/23/stand-up-while-you-read-this/</a><o:p></o:p></p><p class=MsoNormal><a href="http://www.marksdailyapple.com/sitting-unhealthy/">http://www.marksdailyapple.com/sitting-unhealthy/</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Onto our round-up!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Modern Paleo Blogger’s Rodeo: <a href="http://blog.modernpaleo.com/2011/06/paleo-rodeo-063.html">http://blog.modernpaleo.com/2011/06/paleo-rodeo-063.html</a><o:p></o:p></p><p class=MsoNormal>Competitor Magazine: CrossFit Endurance, w/6 week plan - <a href="http://www.competitor-digital.com/competitor/201106#pg46">http://www.competitor-digital.com/competitor/201106#pg46</a><o:p></o:p></p><p class=MsoNormal>Food Renegade’s take on the local Amish Criminals: <a href="http://www.foodrenegade.com/those-pesky-amish-criminals/">http://www.foodrenegade.com/those-pesky-amish-criminals/</a><o:p></o:p></p><p class=MsoNormal>And their take on how to buy health milk: <a href="http://www.foodrenegade.com/healthy-milk-what-to-buy/">http://www.foodrenegade.com/healthy-milk-what-to-buy/</a><o:p></o:p></p><p class=MsoNormal>The Naked Kitchen, giving great recipes and advice: <a href="http://www.thenakedkitchen.net/">http://www.thenakedkitchen.net/</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>That’s it for this week. I had very little time to browse the Paleo-sphere. More to come next time.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Questions? Comments? Send them in!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To standing on your own two feet.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Monday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal>Today's Workout:<o:p></o:p></p><p class=MsoNormal>Offsite "Murph" In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites. This is dedicated to Mike and to all our military heros.<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>1 Mile Run<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>100 <a href="http://vodpod.com/watch/1389430-tricep-dips-demonstration-by-christina">Dips</a> Use sturdy chair or bench, keep torso close to bench and legs straight. Full Range of Motion. Shoulders to elbows! (substitute Pull-ups if you have access to a pull-up bar, do jumping pull-ups if necessary)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>200 <a href="http://www.youtube.com/watch?v=gAa-x7aevns">Push-ups</a> (keep core tight, chest touches ground-full range of motion!)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>300 <a href="http://www.youtube.com/watch?v=IewlDXTfbjU">Squat</a> (weight in heels, chest lifted, squat deep, hips lower then knees)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>1 Mile Run<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>For Time - Partition the Dips/Push-ups/Squats as desired.<o:p></o:p></p><p class=MsoNormal>**note** this is a longer workout. Scale as needed. Do as a two person "team" if you want.<o:p></o:p></p><p class=MsoNormal>Warm-up: (1 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Jumping Jacks<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html">Samson Stretch</a> (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>Shoulder Stretch<br><a href="http://www.youtube.com/watch?v=yjVM2bwHDEA&feature=related">Overhead Squat</a> (Use a broomstick)<br><a href="http://www.youtube.com/watch?v=8szJuzPt-sg">Super Man</a><o:p></o:p></p><p class=MsoNormal>Today's Quote: The story of America's quest for freedom is inscribed on her history in the blood of her patriots. -Randy Vader<o:p></o:p></p><p class=MsoNormal>Weighted Option: Only if you can keep the intensity and correct form, you have the option to wear a weighted vest for the run.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Tuesday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>Core and More!!<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.youtube.com/watch?v=_HPfXutjB1s">Sit-ups</a><o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.youtube.com/watch?v=21dvQyNiTjM">Burpees</a><o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.youtube.com/watch?v=wqoD0Bdggto">Bicycle Crunches</a><o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'> <a href="http://www.youtube.com/watch?v=xXmPQIqJuQw&feature=related">V (Jackknife) sit-ups</a><o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.youtube.com/watch?v=8szJuzPt-sg">Superman</a><o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.youtube.com/watch?v=wqoD0Bdggto">Bicycle Crunches</a><o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>30,20,15, 10 Reps for Time<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 10 reps)<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'><a href="http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html">Samson Stretch</a> (hold 10 sec. ea. leg)<br><a href="http://www.youtube.com/watch?v=yjVM2bwHDEA&feature=related">Overhead Squat</a> (Use a broomstick)<br><a href="http://www.youtube.com/watch?v=8szJuzPt-sg">Super Man</a><o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.youtube.com/watch?v=IewlDXTfbjU">Airsquat </a><br><br>Today's Quote: The greatest glory of a free-born people is to transmit that freedom to their children. -William Havard<o:p></o:p></p><p class=MsoNormal>Weighted Option: none<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Wednesday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>10 Minutes <a href="http://www.youtube.com/watch?v=JbnW3RTLEvs">Walking Lunge</a> (back knee gently touches ground, torso upright, front knee behind toe) <o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>5 Minutes Run <o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>For Distance<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 10 reps)<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'><a href="http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html">Samson Stretch</a> (hold 10 sec. ea. leg)<br><a href="http://www.youtube.com/watch?v=yjVM2bwHDEA&feature=related">Overhead Squat</a> (Use a broomstick)<br><a href="http://www.youtube.com/watch?v=8szJuzPt-sg">Super Man</a><o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.youtube.com/watch?v=IewlDXTfbjU">Airsquat </a><br><br>Today's Quote: Disciplining yourself to do what you know is right and important, although difficult, is the high road to pride, self-esteem and personal satisfaction. Brian Tracy<br>Weighted Option: none<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Thursday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>20 <a href="http://www.youtube.com/watch?v=JGhdSLkf-8o">Handstand Push-up</a>s Use full range of motion. Head should softly touch ground. Modify if needed by using box or object (18"-24")to elevate feet. Stay in piked position (hips up). This movement on the box is not an elevated push-up. Keep torso as vertical as possible (piked)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>100 <a href="http://www.youtube.com/watch?v=2TfjmxeUsIs&feature=related">Double Unders</a> (350 Single Jumps if you cannot do any doubleunders) Substitute 200 Jumping Jacks if you do not own a jumprope.<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>150 <a href="http://www.youtube.com/watch?v=7C7ZNKHHh1k">Flutter Kicks</a>(count 1 for each leg)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>2 Rounds for Time.<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Jumping Jacks <o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.youtube.com/watch?v=gAa-x7aevns">Pushups</a> 5 reps<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html">Samson Stretch</a> (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.youtube.com/watch?v=IewlDXTfbjU">Squat </a>(hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: Both tears and sweat are salty, but they render a different result. Tears will get you sympathy; sweat will get you change. -Jesse Jackson<o:p></o:p></p><p class=MsoNormal> Weighted Option: none today<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Friday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Run 1 Mile (estimate distance if necessary - it will be approximately a 9 minute run)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>100 Sit-ups<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>25 <a href="http://www.youtube.com/watch?v=8szJuzPt-sg">Super Man</a><o:p></o:p></p><p class=MsoNormal> For time.<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 10 reps)<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'><a href="http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html">Samson Stretch</a> (hold 10 sec. ea. leg)<br><a href="http://www.youtube.com/watch?v=yjVM2bwHDEA&feature=related">Overhead Squat</a> (Use a broomstick)<br><a href="http://www.youtube.com/watch?v=8szJuzPt-sg">Super Man</a><o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'><a href="http://www.youtube.com/watch?v=IewlDXTfbjU">Airsquat </a><br><br>Today's Quote: <o:p></o:p></p><p class=MsoNormal>"Success on any major scale requires you to accept responsibility . . . . In the final analysis, the one quality that all successful people have is the ability to take on responsibility." — Michael Korda<o:p></o:p></p><p class=MsoNormal>Weighted Option: none<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-68028655022269145072011-05-29T22:34:00.001-04:002011-05-29T22:34:49.476-04:00Nutrition - Week of 30 May 2011<div class=WordSection1><p class=MsoNormal>Happy Memorial Day, Crew!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>While you are out celebrating the un/official start to the summer and beach (yay!) season please be sure to take a moment and remember those we have lost who are the reason that we are afforded this extra day to spend with our family and friends.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>And maybe while you are doing all that you can introduce one new person to this new lifestyle you have forged slowly and steadily. I know that they will be commenting on how great you all look so let’s invite them to become healthier and fitter! As always, if someone you know is just mildly interested, point them to our website where every one of our emails has been posted – <a href="http://cnhnutrition.blogspot.com/">cnhnutrition.blogspot.com</a>.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>As it’ll be a short week, I’ll keep this week’s post a mite shorter than last. Let’s get down to the nitty gritty. There was another rock slide of great articles out this week in the Paleo-sphere. Did you see some you would like to share? Below are some of the ones that caught my eye.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Two follow-ups to last week’s technical article on Paleo being a high-fat diet. Both are found at the Primal Wisdom site. These are highly technical posts and full of significant research and analysis. Read them here: <a href="http://donmatesz.blogspot.com/2011/05/who-said-paleo-diet-was-high-in-fat.html">http://donmatesz.blogspot.com/2011/05/who-said-paleo-diet-was-high-in-fat.html</a> and here: <a href="http://donmatesz.blogspot.com/2011/05/who-said-paleo-diet-was-high-in-fat_27.html">http://donmatesz.blogspot.com/2011/05/who-said-paleo-diet-was-high-in-fat_27.html</a>.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>And since Don is on a rant about fats – here is another article about nutrient density in high fat diets. This makes me think that I need to bump my carb intake back up as I have become extremely high fat and low carb lately; and it has been affecting my performance. <a href="http://donmatesz.blogspot.com/2011/05/nutrient-density-of-dietary-fats-and.html">http://donmatesz.blogspot.com/2011/05/nutrient-density-of-dietary-fats-and.html</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>On to the less technical! This week’s Paleo Round-up is full of fun stories, layman research, and great recipes. Check them out at: <a href="http://blog.modernpaleo.com/2011/05/paleo-rodeo-062.html">http://blog.modernpaleo.com/2011/05/paleo-rodeo-062.html</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>A new blog (to me) that is a great resource for barefoot/minimalist footwear, function fitness, lifestyle/wellness, nutrition, and physiology and biomechanics. <a href="http://naturallyengineered.com/blog/">http://naturallyengineered.com/blog/</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>For those of you who do troll the sites and have seen many a comment about Chris Masterjohn but don’t know where to find him. One of his blogs is here: <a href="http://www.cholesterol-and-health.com/cholesterol-blog.html">http://www.cholesterol-and-health.com/cholesterol-blog.html</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>The Nourished Kitchen sent along a really good article on Unexpected Gardens: <a href="http://nourishedkitchen.com/unexpected-gardens-and-the-charm-of-a-quiet-revolution/">http://nourishedkitchen.com/unexpected-gardens-and-the-charm-of-a-quiet-revolution/</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Try this Paleo approved recipe from NPR’s The Splendid Table: <a href="http://www.publicradio.org/columns/splendid-table/recipes/skillet_asparagus_with_manchego_and_sherry_vinegar.html">http://www.publicradio.org/columns/splendid-table/recipes/skillet_asparagus_with_manchego_and_sherry_vinegar.html</a><o:p></o:p></p><p class=MsoNormal> Note: Manchego is a cheese made from Sheep’s milk and is usually well tolerated by those who cannot have cow’s milk products.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Our <b>Recipe of the Week</b> is a super creation that was made this weekend by my friend Stacey in Phoenix as she wanted to make a gluten-free pound cake. There is significant rice flour and refined sugar so it isn’t <i>perfectly primal</i> but there is no gluten and it’s a treat. So enjoy and don’t eat the whole thing in one sitting – it is still tremendous the next day…if it lasts that long!<o:p></o:p></p><p class=MsoNormal><b><u><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'><o:p><span style='text-decoration:none'> </span></o:p></span></u></b></p><p class=MsoNormal><b><u><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'>Patriotic Pound Cake<o:p></o:p></span></u></b></p><p class=MsoNormal><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'>1/4 cup almond meal<br>1/2 cup coconut flour<br>1/4 cup potato starch<br>1/2 cup rice flour<br>1 stick plus 2 tbsp unsalted butter, softened.<br>Scant cup white sugar<br>2 eggs<br>1 tsp single acting baking powder<br>1/4 tsp salt<br>1/2 cup plus 1 tbsp cream<br>1 tbsp pure vanilla extract<o:p></o:p></span></p><p class=MsoNormal style='mso-margin-top-alt:auto;mso-margin-bottom-alt:auto'><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'>Bake at 350 for 40-50 minutes in a buttered loaf pan on the middle rack.<o:p></o:p></span></p><p class=MsoNormal style='mso-margin-top-alt:auto;mso-margin-bottom-alt:auto'><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'>Mix dry ingredients in one bowl less the sugar. Cream the butter, add the sugar then add eggs. Alternate adding flour mix and cream to this. Four flour additions, three cream additions, vanilla goes in last. If batter is gluey - add more liquid, 1 tbsp at a time of cream and/or melted butter.<o:p></o:p></span></p><p class=MsoNormal style='mso-margin-top-alt:auto;mso-margin-bottom-alt:auto'><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'>Cover and smother with real whipped cream and berries! <o:p></o:p></span></p><p class=MsoNormal><img border=0 width=448 height=335 id="Picture_x0020_10" src="cid:image001.png@01CC1E50.1849F9E0"><img border=0 width=448 height=335 id="Picture_x0020_11" src="cid:image002.png@01CC1E50.1849F9E0"><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Question of the Week</b>: This one pertained to our workouts. “Each day you list out some moves, and then you have Warm-up: and some other moves. Seems weird to do the warm-up second.” <i>You are right. The warm-up is listed second but it is not meant to be done afterwards. That’s what the mobility WOD is for. Do the warm-up first then the workout. The Warm-up is listed second only because the warm-up is usually always the same. The workout is what people are most interested in and so that is listed first. The warm-up information is there as a reminder of what to do.<o:p></o:p></i></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Back to the celebrating! A nice dish of grilled veggies with bacon and rancher’s reserve beef stir fry strips…and a hike to the top of the hill to eat it! Enjoy the short week. I’ll see you all around campus.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To those we have lost. An all we have gained because of you.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Monday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal style='text-indent:.5in'>Today's Workout:<o:p></o:p></p><p class=MsoNormal>Power Skip/run/Squat<o:p></o:p></p><p class=MsoNormal>1 Minute of Each:<o:p></o:p></p><p class=MsoNormal>Power Skip<o:p></o:p></p><p class=MsoNormal>Run<o:p></o:p></p><p class=MsoNormal>Squat<o:p></o:p></p><p class=MsoNormal>30 Seconds rest between rounds<o:p></o:p></p><p class=MsoNormal>4 Rounds for distance and reps<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Warm-up: (2 rounds of 10 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch<br>Overhead Squat (Use a broomstick)<br>Super Man<o:p></o:p></p><p class=MsoNormal><br>Today's Quote: When it comes to eating right and exercising, there is no "I’ll start tomorrow." Tomorrow is disease. – V. L Allineare<o:p></o:p></p><p class=MsoNormal> Weighted Option: None today<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Tuesday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal style='text-indent:.5in'>Today's Workout:<o:p></o:p></p><p class=MsoNormal>Push-ups to Side Plank <o:p></o:p></p><p class=MsoNormal>50 on each side<o:p></o:p></p><p class=MsoNormal>For time.<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Warm-up: (2 rounds of 10 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch<br>Overhead Squat (Use a broomstick)<br>Super Man<o:p></o:p></p><p class=MsoNormal><br>Today's Quote: <o:p></o:p></p><table class=MsoNormalTable border=0 cellspacing=0 cellpadding=0 width="100%" style='width:100.0%'><tr><td style='padding:0in 0in 0in 0in'><p class=MsoNormal style='margin-bottom:10.0pt;line-height:115%'>“<a href="http://thinkexist.com/quotation/if_you_want_others_to_be_happy-practice/145378.html">If you want others to be happy, practice compassion. If you want to be happy, practice compassion.</a>”<o:p></o:p></p></td></tr><tr><td style='padding:0in 0in 0in 0in'><p class=MsoNormal style='margin-bottom:10.0pt;line-height:115%'><img border=0 width=11 height=9 id="Picture_x0020_14" src="cid:image003.gif@01CC1E50.7CEFD090" alt="http://thinkexist.com/i/sq/as4.gif"> <a href="http://thinkexist.com/quotes/dalai_lama/">Dalai Lama </a><o:p></o:p></p></td></tr></table><p class=MsoNormal> Weighted Option: None today<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Wednesday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal style='text-indent:.5in'>Today's Workout:<o:p></o:p></p><p class=MsoNormal>Run 15 Minutes<o:p></o:p></p><p class=MsoNormal>Jump Rope 5 Minutes (jump Doubleunders if you can do them)<o:p></o:p></p><p class=MsoNormal>For total distance and jumps<o:p></o:p></p><p class=MsoNormal>(if you do not have a jump rope, sub Jumping Jacks)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Warm-up: (2 rounds of 10 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch<br>Overhead Squat (Use a broomstick)<br>Super Man<o:p></o:p></p><p class=MsoNormal><br>Today's Quote: "A team is where a boy can prove his courage on his own. A gang is where a coward goes to hide." Mickey Mantle<o:p></o:p></p><p class=MsoNormal> Weighted Option: None today<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Thursday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal style='text-indent:.5in'>Today's WOD: <o:p></o:p></p><p class=MsoNormal>25 Dips (use one or two sturdy and stable chairs or bench) Dip deep-full range of motion. Keep legs straight & back close to bench. Elevate feet for added challenge. Use rings or dip station if available<o:p></o:p></p><p class=MsoNormal>50 Sit-ups<o:p></o:p></p><p class=MsoNormal>25 Dips<o:p></o:p></p><p class=MsoNormal>125 Bicycle Crunches (Alternate count on each side)<o:p></o:p></p><p class=MsoNormal>50 Pushups (full range of motion; body rigid and chest touches ground every time. Arms locked out at top.<o:p></o:p></p><p class=MsoNormal>25 V (Jackknife)-Sit-ups<o:p></o:p></p><p class=MsoNormal>For Time.<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Warm-up: (2 rounds of 10 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch<br>Overhead Squat (Use a broomstick)<br>Super Man<o:p></o:p></p><p class=MsoNormal><br>Today's Quote: When you come to the end of your rope, tie a knot and hang on.<br>- Franklin D. Roosevelt<o:p></o:p></p><p class=MsoNormal> Weighted Option: None today<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Friday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal style='text-indent:.5in'>Today's WOD: <o:p></o:p></p><p class=MsoNormal>20 Squats<o:p></o:p></p><p class=MsoNormal>30 Steps Walking Lunge<o:p></o:p></p><p class=MsoNormal>5 Burpee<o:p></o:p></p><p class=MsoNormal>25 Minute AMRAP<o:p></o:p></p><p class=MsoNormal>**Special Weekend Challenge: Find a pool and swim laps for time. Spend a total of at least 15 minutes actually swimming!<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Warm-up: (2 rounds of 10 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch<br>Overhead Squat (Use a broomstick)<br>Super Man<o:p></o:p></p><p class=MsoNormal><br>Today's Quote: <o:p></o:p></p><p class=MsoNormal>Weighted Option: Hold light/medium weight for lunges and squats. Keep reps the same.<o:p></o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-33968678844647844662011-05-22T22:21:00.001-04:002011-05-22T22:21:47.730-04:00Nutrition - Week of 22 May 2011<div class=WordSection1><p class=MsoNormal>Good Monday Morning, Crew!<o:p></o:p></p><p class=MsoNormal>Our very first order of business is to say welcome to Eddie – our newest member. Welcome!<o:p></o:p></p><p class=MsoNormal>The heat and lack-of-humidity has returned to the desert here in the American Southwest driving me inside (after a 16 mile hike! It was only supposed to be, oh, 5 or 6…) and giving us a few extra precious minutes together this week. I got an email this week that really gave me some focus on this. It said: “this is the first day I have been on my computer in over a week. In fact, my last blog post I did over my iTouch. Between the change in work schedule, trying to fit in CrossFit, and spending time with [some dude], it is easy to lose track of solo activities like blogging.” We’ve approached this subject before and it is always good to do it again. Be sure, in this crazy ever-changing world to take time for yourself. Be alone for a little while – even if it is only 10 minutes – and do something that you enjoy doing alone. Blogging, napping, shopping, writing postcards, staring at the planes go by… It will really put things back into place for you and the benefits are received by everyone. What will you take 10 minutes to do today? Here’s how a few (100K or so) people spend 10 minutes a day doing something good for their body: <a href="http://www.mobilitywod.com/">http://www.mobilitywod.com/</a><o:p></o:p></p><p class=MsoNormal>Have things dried out back east? I’ll be returning in a week and am looking forward to getting back on my bike at least twice a week for my suicide rides into the New Holland campus – Route 23 is scary! – plus representing CNH as a part of the team riding in the Pedal to Preserve event on Family Day – June 11. For anyone who would like to get in a good workout before jumping into the free food and entertainment on campus – the Pedal to Preserve has 4 different distances, great aide stations, starts just a few miles away in Garden Spot Village, and helps raise money to preserve Lancaster County’s farmland. Here’s some info: <a href="http://www.lancasterfarmlandtrust.org/PedaltoPreserve/">http://www.lancasterfarmlandtrust.org/PedaltoPreserve/</a><o:p></o:p></p><p class=MsoNormal>Or you can go jump in the mud to support the MS Society. <a href="http://www.nationalmssociety.org/chapters/pae/fundraising-events/mud-run-ms/index.aspx">http://www.nationalmssociety.org/chapters/pae/fundraising-events/mud-run-ms/index.aspx</a> It’s your choice!<o:p></o:p></p><p class=MsoNormal>Every week, I get a generally consistent roll-in of nutritious living emails, blog posts, and articles. They are one of my favorite parts of the day – that is when I have the chance to read them. As such, I am reminded of something we talked about a very long time ago. If you want to do something and you want to guarantee your success of it then there are two things you should do. As soon as you decide on what it is you want to do (say…eat strictly whole foods for 30 days – a la <a href="http://whole9life.com/category/whole-30/">Whole30</a> – or run a 5K on June 30) then you should TELL EVERYONE. And then submerge yourself in as much information as you can process (and maybe even more!) about it. For example, I love to be active and with my travels it is hard some days to really get up the motivation for a good workout, but one good CrossFit video on YouTube or checking out the main site can get me charged up and ready to take on a train. Perhaps a little more sane – my father must get 50 daily emails from various food sites and nutritionists. Several of these every week hit my inbox and for that I am grateful. They are filled with good advice and great recipes and many of them (while not usually whole foods specific) support what we do and why. It is motivating to read such articles and they do well to keep me on track – as I am sure they do for my dad as well. Today’s attachment is one of these articles. A super write-up about the dreaded “white foods.” Mike Geary writes in to bring back to mind that there are many good white foods that we should be eating – such as onions, cauliflower (my favorite driving munchie), and mushrooms. He does recommend the eating of white potatoes pretty heavily in this article. The Paleo/Primal/Zone communities say to eat these in strict moderation. As always, you make the call for yourself. Personally, I eat hash browns a lot while on the road, but I always ask for ½ serving or fruit instead. And I always substitute extra veggies for the potato at dinner. I prefer all sweet potatoes instead when at home and they have more non-digestible starch (fiber) which keeps the glucose load down. However, in the end, white potatoes are not the devil and should not be avoided, just eaten in responsible serving sizes.<o:p></o:p></p><p class=MsoNormal>Have you received an article or read a blog post recently that you’d like to share? Send it on over to me and I’ll get it out on the next email! Speaking of… I see this one getting a bit long so I’ll get to our weekly round-up and let you get on with the day. Some of my favorites from this week:<o:p></o:p></p><p class=MsoNormal>The ever important: <a href="http://www.healthhabits.ca/2011/05/19/protein-breakfast-reduces-hunger-prevents-overeating/#utm_source=feed&utm_medium=feed&utm_campaign=feed">Protein at Breakfast Reduces Hunger and Reduces Overeating</a><o:p></o:p></p><p class=MsoNormal>The Yes we know, but really need the reminder sometimes: <a href="http://www.healthhabits.ca/2011/05/17/food-affects-mood-mood-affects-food/#utm_source=feed&utm_medium=feed&utm_campaign=feed">Food Affects Mood, Mood Affects Food</a><o:p></o:p></p><p class=MsoNormal>Primal Wisdom’s take on High-Fat Paleo diets: <a href="http://donmatesz.blogspot.com/2011/05/who-said-paleo-diet-had-high-fat.html">Who Said Paleo Diet Had High Fat Percentage?</a><br> My thoughts on this real quick… He’s right for the most part. This is a well written article that talks about LEAN meat consumption due to the fact that a lot of the fat is cooked off by these traditional cooking methods. And in conclusion he is saying that all isolated (found in a bottle or wrapping) fats are not Paleo. And I’ll point out that the 55% carbohydrate these modern hunter-gatherers are eating comes from all vegetables. That’s significant. Okay, back to the round-up.<o:p></o:p></p><p class=MsoNormal>The Healthy Skeptic weighs in with: <a href="http://thehealthyskeptic.org/b12-deficiency-a-silent-epidemic-with-serious-consequences">B12 Deficiency: A silent epidemic with serious consequences</a><br> This one is important guys. Especially if you know a Vegan or Raw Foodist who doesn’t eat meat. B12 is only available from animal products and it is ESSENTIAL in your diet.<o:p></o:p></p><p class=MsoNormal>The Naked Kitchen brings us this week’s recipe! It’s long so I’ll just put the link here. But it is delicious so I definitely recommend you trying it out. (Speaking from experience being one half of the chef’s who created it that is…) <a href="http://www.thenakedkitchen.net/2011/05/tips-guest-recipe.html">Stuffed Acorn Squash</a><o:p></o:p></p><p class=MsoNormal>I didn’t count how many posts made in into Modern Paleo’s weekly round-up this week, but it’s enough to put you in Paleo heaven for a month no matter what you are looking for! There are posts on other posts, recipes, yoga, relaxing, success stories, pregnancy, CSA’s and more. <a href="http://blog.modernpaleo.com/2011/05/paleo-rodeo-061.html">http://blog.modernpaleo.com/2011/05/paleo-rodeo-061.html</a><o:p></o:p></p><p class=MsoNormal>That’s all I have for you this week. Keep those emails rolling in. And let me know how your journey goes! It is great to hear that so many of you are continuing on this path towards health and happiness!<o:p></o:p></p><p class=MsoNormal>This week’s workouts follow…<o:p></o:p></p><p class=MsoNormal>To Clear Skies and Dry Ankles. My wish for you!<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal>P.S. <i>A question came in last week on the workouts. If you don’t know the movement please get a hold of me for an explanation or go on in and see Jeremiah, Heather, or Chris at CrossFit Collective in Lancaster. They will get you on track in no time at all. In the meantime, if you see an AMRAP – this means “as many reps/rounds as possible.” So you are trying to do those movements in that order for as many times as you can in the time allotted. This week there is a 10 minute AMRAP of 2 for 1 burpees. Start the timer and just do as many as you can. Rest as needed but the timer keeps going so don’t rest too long! Good Luck! (See quotation for Wednesday – I always wondered where Dad got that expression. It’s one of my favorites.)<o:p></o:p></i></p><p class=MsoNormal><b><o:p> </o:p></b></p><p class=MsoNormal><b>Monday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal><i>Do the following movements for 2 minutes each</i>:<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>Pushups <o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>Sit-ups<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>Squat<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>Run<o:p></o:p></p><p class=MsoNormal><i>Rest exactly 1 Minute then do another round</i>; total all reps and running distance for score.<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Walking Lunge 15 Steps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal><i>Today's Quote: The right to do something does not mean that doing it is right. ~William Safire<o:p></o:p></i></p><p class=MsoNormal>Weighted Option: Squats/Sit-ups: Hold light/med weight in hands or out front. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Tuesday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>15 Dips (use one or two stable chair or bench) Dip deep-full range of motion! Keep legs straight & back close to bench. Elevate feet for added challenge. Use rings or dip station if available <o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>30 Mountain Climbers (alternate count-15 ea. leg)<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>60 steps Walking Lunge (back knee gently touches ground, torso upright, front knee behind toe)<o:p></o:p></p><p class=MsoNormal><i>4 Rounds for Time<o:p></o:p></i></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Walking Lunge 15 Steps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal><i>Today's Quote: I do not believe in excuses. I believe in hard work as the prime solvent of life's problems. - <a href="http://www.brainyquote.com/quotes/quotes/j/jamescashp226616.html">James Cash Penney</a> <o:p></o:p></i></p><p class=MsoNormal>Weighted Option: Dips: Hold plate/weight in lap. Walking Lunge: Hold light/medium weight in hands or out front. Keep reps the same for added challenge or reduce if necessary.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Wednesday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>Run 10 Minutes<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>100 Sit-ups<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>Run 5 Minutes<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>50 Leg Lifts (keep back flat and pressed against ground. Keep legs lifted 6-8" from ground, stay higher if back arches)<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Walking Lunge 15 Steps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal><i>Today's Quote: Luck is what happens when preparation meets opportunity. -Coach Darrel Royal <o:p></o:p></i></p><p class=MsoNormal>Weighted Option: Sit-ups: Hold plate or weight<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Thursday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>Burpee with two push-ups (each burpee has two push-ups in it)<o:p></o:p></p><p class=MsoNormal><i>10 Minute AMRAP (as many reps as possible) <o:p></o:p></i></p><p class=MsoNormal>Score for total reps in 10 minutes<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Walking Lunge 15 Steps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal><i>Today's Quote: “<a href="http://thinkexist.com/quotation/laugh-as-much-as-you-breathe-and-love-as-long-as/354603.html">Laugh as much as you breathe and love as long as you live.</a>”<o:p></o:p></i></p><p class=MsoNormal>Weighted Option: Sit-ups: Hold plate or weight<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b>Friday Offsite WOD<o:p></o:p></b></p><p class=MsoNormal>Today's Workout:<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>21 Handstand Push-ups Against Wall -use full range of motion. Stay tight, arms locked out on handstand. Head should softly touch ground. Modify if needed by using a box (18"-24")to elevate feet. Stay in piked position (hips up). This movement on the box is not an elevated push-up. Keep torso as vertical as possible (piked position) If the modified movement feels too easy, make sure you have full range of motion, pike up more, or add reps.<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>100 Sit-ups (use abmat or rolled towel under lower back, knees out bottoms of feet together. Full range of motion.<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>15 Handstand Push-ups<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>50 Sit-ups (use abmat or rolled towel under lower back, knees out bottoms of feet together. Full range of motion.<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>9 Handstand Push-ups<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>25 Sit-ups (use abmat or rolled towel under lower back, knees out bottoms of feet together. Full range of motion.<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 10 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch<br>Overhead Squat (Use a broomstick)<br>Super Man<o:p></o:p></p><p class=MsoNormal><i>Today's Quote: “To eat is a necessity, but to eat intelligently is an art.” ~ La Rochefoucauld<o:p></o:p></i></p><p class=MsoNormal> Weighted Option: Hold light weight for sit-ups. Modify reps if needed.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-20642376662826822622011-05-15T22:29:00.000-04:002011-05-15T22:30:44.111-04:00Nutrition - Week of 15 May 2011<div class=WordSection1><p class=MsoNormal>Hello, Crew!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>First, my apologies for missing out on getting an email out to you last week. As the field season has started, I found myself traveling between Phoenix and Yuma for several days early last week and simply did not have much energy left over at the end of the day to get one written up. This week, I have a number of good articles to share with you to make up for it.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>So – how are you faring? Are you still on the path to achieving your goals? Have you made new goals lately? When you have a few minutes to shoot me a comment – I would love to know how you are doing!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>This last week, one of our members officially gave up the grains to great success! And a very interesting article came in from another member on the importance of Cheat Days, Depletion Days (intermittent fasting), and High Intensity exercise. I have attached the article for you to read. It is mostly in line with our guidelines though he does still use grains/beans. Understand that he is selling his “diet plan” and there is a lot of planning involved, but if you keep it simple and incorporate some of his suggestions into your nutrition plan you will most likely see solid results. [Side note: remember, that a cheat day means cheating on the amounts and types of food – such as potato, alcohol, ice cream – not bread, pasta, and pizza. You can eat them if you want. But be prepared for the effects of damaging your intestines and systemic inflammation.]<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal style='margin-left:.5in'>The weekly Paleo Rodeo has a full 31 articles this week! Another great collection of recipes, studies, musings, and other posts. See it here <span style='font-family:Wingdings'>à</span> <span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'><a href="http://blog.modernpaleo.com/2011/05/paleo-rodeo-060.html" target="_blank"><span style='color:#0000CC'>http://blog.modernpaleo.com/2011/05/paleo-rodeo-060.html</span></a><o:p></o:p></span></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Nikki Young of Paleocookbooks.com sent along 4 great tips for keeping your veggies in tip top shape until you can enjoy them.<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'><o:p> </o:p></p><p class=MsoNormal style='margin-left:.5in'>Vegetables make up a staple part of the paleo diet, therefore, it is vitally important that you know the best way to store your vegetables to promote long life and optimum taste!<br><br>1. Treat Vegetables With Care<br>Bruises and cuts damage cell walls and expose the vegetables to spoilage by microbes. Worst thing is, one piece of rotten vegetable can start to contaminate others around it. If you do see a rotten piece, get rid of it quickly. <br><br>2. Don't Cut Unnecessarily<br>Many people have a tendency to cut pumpkins, squash and other vegetables down to a manageable size when they get them home. Thing is, a cut vegetable goes bad twice as quick as an uncut one. Where possible leave vegetables whole.<br><br>3. Keep Vegetables Out of Sunlight <br>Vegetables, once picked, need to be kept out of the sun and ideally stored in the dark. This will promote longevity<br><br>4. Know Your Temperature<br>Vegetables are seasonal, although you might not know it looking around a supermarket. Do your homework and find out the optimum temperature to store each vegetable you buy. For example, avocados will ripen faster in the fridge.<br><br><o:p></o:p></p><p class=MsoNormal>The Nourished Kitchen is going to have our recipe of the week. This looks soooooo yummy! Let me know how you like it!<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'><b>Blood Orange Roasted Carrots<o:p></o:p></b></p><p class=MsoNormal style='margin-left:.5in'><i>Serve as is or over fresh arugula or simple sauteed greens.<o:p></o:p></i></p><p class=MsoNormal style='margin-left:.5in'>Ingredients<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>One bunch organic carrots, washed<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>1 organic blood orange or other variety<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>1 tablespoon unrefined extra virgin olive oil, coconut oil, or grass-fed butter/ghee (see <a href="http://nourishedkitchen.com/where-to-buy/#fats" target="_blank">sources</a>)<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>unrefined sea salt<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>fresh chopped herbs optional (parsley, mint, cilantro)<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>Method<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Preheat oven to 375 degrees.<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Cut carrots into 1 inch slices and place on a roasting pan.<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Cut the orange in half and squeeze all the juice over the sliced carrots.<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Slice the remaining orange peel thinly and add to the carrots.<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Drizzle with oil or butter and season with salt to taste.<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Roast until the carrots and orange peel begin caramelizing, about 30 minutes.<o:p></o:p></p><p class=MsoListParagraph style='margin-left:1.0in;text-indent:-.25in;mso-list:l1 level1 lfo4'><![if !supportLists]><span style='font-family:Symbol'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]>Adjust seasonings, add fresh herbs if using, and serve.<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>TIME: 5 minutes (active), 30 minutes (oven) | YIELD: 3 to 4 servings<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'>NOTE: I prefer to roast with coconut oil or butter, but olive oil yields a better result if you are serving the dish cold. Alternatively, roast the carrots and orange peel with the juice only and season with the olive oil after roasting. Nutrients in vegetables are better absorbed with fats so do not leave them out!<o:p></o:p></p><p class=MsoNormal style='margin-left:.5in'><o:p> </o:p></p><p class=MsoNormal>And, of course, CF Tallahassee has put out another super week of workouts you can do anywhere. I love having these to do. Even in the 95 degree AZ heat!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Headed to the fields. Loving the irony.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Monday Offsite WOD<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Today's WOD:<o:p></o:p></p><p class=MsoNormal>Run 5 Minutes (if you prefer to run distance, run 800 meters)<o:p></o:p></p><p class=MsoNormal>25 Push-ups to Side Plank (1/2 on one side, then the other adding up to 25 total reps)<o:p></o:p></p><p class=MsoNormal>Run 5 Minutes<o:p></o:p></p><p class=MsoNormal>25 Push-up to Side Plank<o:p></o:p></p><p class=MsoNormal>For time and Distance <o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks <o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Pushups 5 reps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Tuesday Offsite WOD<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Today's WOD:<o:p></o:p></p><p class=MsoNormal>Side Lunges(split reps in half for each side so 40 is 20 on each side)<o:p></o:p></p><p class=MsoNormal>Diamond Push-ups (hands together under chest to form a "diamond". Full range of motion...chest touches ground)<o:p></o:p></p><p class=MsoNormal>40 30 20 10 5 reps for time (40 of both movements, then 30 of both, etc.)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks <o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Pushups 5 reps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Today's Quote: Absence diminishes mediocre passions and increases great ones, as the wind extinguishes candles and fans fires. <a href="http://www.brainyquote.com/quotes/quotes/f/francoisde106523.html">Francois de La Rochefoucauld</a> <o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'> Weighted Option: Hold medium/light weight in hands or out front for side lunges<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Wednesday Offsite WOD<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Today's WOD:<o:p></o:p></p><p class=MsoNormal>Run 1.5 Miles<o:p></o:p></p><p class=MsoNormal>50 Squat<o:p></o:p></p><p class=MsoNormal>150 Bicycle Crunches<o:p></o:p></p><p class=MsoNormal>For time<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks <o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Pushups 5 reps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Thursday Offsite WOD<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Today's WOD:<o:p></o:p></p><p class=MsoNormal>7 *Wall Climbs (start in bottom of push-up position, with feet at wall, walk hands to wall with feet walking up the wall, touch chest to wall, walk hands back to bottom of push-up)<o:p></o:p></p><p class=MsoNormal>15 Dips (use one or two sturdy and stable chair(s) or bench) Dip deep-full range of motion. Keep legs straight & back close to bench. Elevate feet for added challenge. Use rings or dip station if available<o:p></o:p></p><p class=MsoNormal>20 Leg Lifts (keep back flat against floor) lift legs together approx. 6-10"<o:p></o:p></p><p class=MsoNormal>5 Rounds for time. <o:p></o:p></p><p class=MsoNormal>*extra challenge; if you can do an unassisted handstand push-up, add one with each wall climb!<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Walking Lunge 15 Steps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Today's Quote: Morality is simply the attitude we adopt toward people whom we personally dislike. — Oscar Wilde, Anglo-Irish wit and author (1854-1900)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Weighted Option: none<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Friday Offsite WOD<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Today's WOD:<o:p></o:p></p><p class=MsoNormal>Box Jumps (find a stable step or bench 18-24" inches high) If you have a much lower step, add reps for extra challenge) If you do not have any box/step, then substitute Split Jumps.<o:p></o:p></p><p class=MsoNormal>Burpee (each burpee ends with a jump and a clap)<o:p></o:p></p><p class=MsoNormal>42-30-18 reps for time.<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Walking Lunge 15 Steps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Today's Quote: "Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise." - Mike Adams, author, investigative journalist, educator<o:p></o:p></p><p class=MsoNormal style='text-indent:.5in'>Weighted Option: none<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-19201620560444147952011-05-02T21:07:00.000-04:002011-05-02T21:08:33.271-04:00Nutrition - Week of 2 May 2011<div class=WordSection1><p class=MsoNormal>Ladies and Gentlemen – Welcome to May!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Can you believe that we are so solidly in to the year already? At this pace, we’ll be playing dress-up and running around like ghouls in the night! Fortunately, we’ll all have new, tremendous physiques and energy to do just that!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I would like to send out a big congratulations to so many of you who I continue to hear wonderful news from on the weight-loss front. It appears that you all have a full head of steam and are making no consideration of slowing down or side-tracking in the least. This is awesome to hear. There has also been talk of several who are no longer feeling the aches and pains of previous years and even of medications no longer needed. These are all great successes for you and we are to celebrate each and every one! Always remember – this isn’t difficult. It’s the most natural eating method in the world, combined with the most basic movements and it produces powerful, lean, healthy individuals with little or no excessive effort.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Let’s review for a moment: Lean meats, veggies, some fruit (1-2 servings a day, max), good fats/oils, nuts, seeds, little starch, and no added sugar. Have one open meal a week. Skip one meal a week. Eat like a king at breakfast, a queen at lunch, and a pauper at supper (always eat your protein heavy meal at supper – leave the carbs for lunch if possible). Have red wine and dark chocolate. Walk long distances. Perform your workouts like a lion is chasing you down. Rest often. Sleep as needed (nap!). Learn new sports. Always cultivate and cherish meaningful relationships. Take a look back and record monthly, in your journal, your accomplishments and celebrate – then move on.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>For those of you who have caught the competition bug – there are a lot of cool events coming to the area such as mud runs, triathlons, ultra-runs, century bike rides, charity walks, etc… If you need resources or want to get a team together, email me and I’ll forward some great links to you!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Mary, Mary quite contrary; How does your garden grow? (Okay, so the actual <a href="http://www.rhymes.org.uk/mary_mary_quite_contrary.htm">meaning</a> of the poem – a KIDS poem nonetheless – is a little disturbing; but I am hunting to hear how your gardens are growing! If you have pictures send some over and we’ll share with the group!)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>There were lots of great links to follow on last week’s Paleo Round-up. Here is the link to check it out! <a href="http://blog.modernpaleo.com/2011/04/paleo-rodeo-058.html">http://blog.modernpaleo.com/2011/04/paleo-rodeo-058.html</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><a href="http://www.latimes.com/health/boostershots/la-heb-bellyfat-heart-20110502,0,5268292.story">Belly fat--not BMI--is a killer for patients with clogged arteries</a> – LA Times, 2 May 2011 <span style='font-family:Wingdings'>ß</span>They’re finally getting it.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>And below is this week’s workouts. Have fun! I’ll be doing them as well – see if you can compete with my times!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To giving it your all. All getting more!<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Monday Offsite WOD<o:p></o:p></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>Burpee tuck jump (each burpee ends going into a tuck jump)<o:p></o:p></p><p class=MsoNormal>Diamond Push-ups<o:p></o:p></p><p class=MsoNormal>21-15-9 reps for time.<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks <o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Pushups 5 reps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: To say that obesity is caused by merely consuming too many calories is like saying that the only cause of the American Revolution was the Boston Tea Party. Adelle Davis<o:p></o:p></p><p class=MsoNormal> Weighted Option: none today<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Tuesday Offsite WOD<o:p></o:p></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>40 Mountain Climbers (alternate count-20 ea. leg)<o:p></o:p></p><p class=MsoNormal>16 Sit-ups<o:p></o:p></p><p class=MsoNormal>6 Squat Jumps<o:p></o:p></p><p class=MsoNormal>12 Minute AMRAP (as many rounds as possible)<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks <o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Pushups 5 reps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: "The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand." <br>Vince Lombardi <o:p></o:p></p><p class=MsoNormal> Weighted Option: none today<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Wednesday Offsite WOD<o:p></o:p></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>Run 10minutes<o:p></o:p></p><p class=MsoNormal>Diamond Push-ups 5 minutes<o:p></o:p></p><p class=MsoNormal>Leg Lifts 3 minutes<o:p></o:p></p><p class=MsoNormal>For total distance and reps<o:p></o:p></p><p class=MsoNormal>*if you have access to a pull-up bar; do pull-ups instead of push-ups - you choice type.<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks <o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Pushups 5 reps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence. <br>Martin Luther King, Jr. <o:p></o:p></p><p class=MsoNormal> Weighted Option: none today<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Thursday Offsite WOD<o:p></o:p></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>25 Steps Walking Lunge (back knee gently touches ground, torso upright, front knee behind toe)<o:p></o:p></p><p class=MsoNormal>25 Squat (below parallel, chest up, weight in heels)<o:p></o:p></p><p class=MsoNormal>10 Clapping Push-ups (just push off ground if you cannot get clap) <o:p></o:p></p><p class=MsoNormal>5 rounds for time.<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks <o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Pushups 5 reps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: 3 "P's" of Performance=Persistence-Patience-Purpose<o:p></o:p></p><p class=MsoNormal> Weighted Option: Lunges & Squats: hold light-med. weight in hands. Keep reps same for challenge.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Friday Offsite WOD<o:p></o:p></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>Run 1 Mile<o:p></o:p></p><p class=MsoNormal>40 Dips (use one or two sturdy and stable chairs or bench) Dip deep-full range of motion. Keep legs straight & back close to bench. Elevate feet for added challenge. Use rings or dip station if available <o:p></o:p></p><p class=MsoNormal>Run 1 Mile<o:p></o:p></p><p class=MsoNormal>40 V (Jackknife)-Sit-ups (lying on back, bring fingertips to toes rising at the same time)<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks <o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Pushups 5 reps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: <o:p></o:p></p><table class=MsoNormalTable border=0 cellspacing=0 cellpadding=0 width="100%" style='width:100.0%'><tr><td style='padding:0in 0in 0in 0in'><p class=MsoNormal style='margin-bottom:10.0pt;line-height:115%'>“To be persuasive we must be believable; to be believable we must be credible; to be credible we must be truthful.”<o:p></o:p></p></td></tr><tr><td style='padding:0in 0in 0in 0in'><p class=MsoNormal style='margin-bottom:10.0pt;line-height:115%'><img border=0 width=11 height=9 id="Picture_x0020_6" src="cid:image001.gif@01CC090C.FEF1F8B0" alt="http://thinkexist.com/i/sq/as4.gif"> Edward R. Murrow<o:p></o:p></p></td></tr></table><p class=MsoNormal> Weighted Option: dips: hold weight on lap. keep reps the same for added challenge<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-1397526569736882262011-04-25T16:56:00.001-04:002011-04-25T16:56:32.584-04:00Nutrition - 25 April 2011 - A week's worth of reading and workouts<div class=WordSection1><p class=MsoNormal>Happy Monday, All!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Apparently, I had forgotten that Friday was a company holiday around here at CNH as I pushed off last week’s round-up to the last day. My apologies to all for that so here is a quick set of links that are provided each week by blog.ModernPaleo.com of some of the most popular posts coming down the pike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><a href="http://blog.modernpaleo.com/2011/04/paleo-rodeo-057.html">http://blog.modernpaleo.com/2011/04/paleo-rodeo-057.html</a><o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>(I tried to copy it over to here for your convenience but Outlook keeps shutting down when I tried to send. You’ll have to check it out the old fashioned way!)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>And of course, this week’s workouts! Go hard, get strong! Enjoy the journey.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To the path. <o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Monday Offsite WOD<o:p></o:p></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>Walking Lunge 400 m (back knee gently touches ground, torso vertical) If you cannot measure distance, estimate (you will be lunging for approx. 15 minutes)<o:p></o:p></p><p class=MsoNormal>for time<o:p></o:p></p><p class=MsoNormal> Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Hip/Hamstring Stretch<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: You can have excuses or results, but not both. "Yvette Hernandez"<o:p></o:p></p><p class=MsoNormal>Weighted Option: Hold light weight in each hand or one in front...and prepare to be sore in next couple days!<o:p></o:p></p><p class=MsoNormal style='line-height:21.0pt'><o:p> </o:p></p><p class=MsoNormal>Tuesday Offsite WOD<o:p></o:p></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>100 Pushups <o:p></o:p></p><p class=MsoNormal>Every time you stop to rest on the push-ups run 100 meters (approximate distance if necessary). <o:p></o:p></p><p class=MsoNormal>for time.<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Hip/Hamstring Stretch<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: "Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”~ Mike Adams<o:p></o:p></p><p class=MsoNormal>Weighted Option: none today<o:p></o:p></p><p class=MsoNormal style='line-height:21.0pt'><o:p> </o:p></p><p class=MsoNormal>Wednesday Offsite WOD<o:p></o:p></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>10 Split Jumps (alternate with 5 on each leg)<o:p></o:p></p><p class=MsoNormal>20 Squat <o:p></o:p></p><p class=MsoNormal>8 Minute AMRAP (as many rounds as possible) followed by:<o:p></o:p></p><p class=MsoNormal>40 V (Jackknife)-Sit-ups<o:p></o:p></p><p class=MsoNormal>for total rounds and time<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Hip/Hamstring Stretch<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: In all affairs it's a healthy thing now and then to hang a question mark on the things you have long taken for granted. -Bertrand Russell, philosopher, mathematician, author, Nobel laureate (1872-1970)<o:p></o:p></p><p class=MsoNormal>Weighted Option: Squats: Hold light weight in each hand or one weight in front.<o:p></o:p></p><p class=MsoNormal style='line-height:21.0pt'><o:p> </o:p></p><p class=MsoNormal>Thursday Offsite WOD<o:p></o:p></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>10 Handstand Push-ups Use full range of motion. Head should softly touch ground. Modify if necessary by using box (18"-24")to elevate feet. Stay in piked position (hips up). This movement on the box is not an elevated push-up. Keep torso as vertical as possible (piked) Increase reps on box to 20 for added challenge.<o:p></o:p></p><p class=MsoNormal>40 Double Unders (150 Single Jumps if you cannot do any double unders) Substitute 75 Jumping Jacks if you do not own a jump rope.<o:p></o:p></p><p class=MsoNormal>4 Rounds for Time.<o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks <o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Pushups 5 reps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won't. ~Henry Ward Beecher<o:p></o:p></p><p class=MsoNormal> Weighted Option: none today<o:p></o:p></p><p class=MsoNormal style='line-height:21.0pt'><o:p> </o:p></p><p class=MsoNormal>Friday Offsite WOD<o:p></o:p></p><p class=MsoNormal>Today's WOD:<o:p></o:p></p><p class=MsoNormal>200 Squat (keep chest up, weight in heels, full range of motion. break 90, hips lower then knee!)<o:p></o:p></p><p class=MsoNormal>200 Sit-ups<o:p></o:p></p><p class=MsoNormal>For Time. Partition as needed. <o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks <o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Pushups 5 reps<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: <o:p></o:p></p><p class=MsoNormal> Weighted Option: Hold weighted object (dumbbells, kettlebells, etc. for squats and sit-ups) slightly reduce reps if necessary.<o:p></o:p></p><p class=MsoNormal style='line-height:21.0pt'><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-83268509138651912582011-04-18T10:46:00.001-04:002011-04-18T10:46:25.336-04:00Nutrition - 18 April 2011 - Weekly Workouts and Easter Eggs!<div class=WordSection1><p class=MsoNormal>Happy Monday, Crew!<o:p></o:p></p><p class=MsoNormal>As promised, we have started a new set-up for the emails. As you will note – today’s email contains your workouts for the week. Our thanks to <a href="http://www.cftally.com/">CrossFit Tallahassee</a> for providing these terrific, no-tools-needed, workouts free of charge to everyone who has the desire to add solid, high-intensity workouts to their healthy lifestyle.<o:p></o:p></p><p class=MsoNormal>Later this week, you can expect one to two emails that will have a “round-up” of information and links that are currently bouncing around our tremendous community on the internet. I do plan to add in a recipe and some information on a specific nutrition topic. If you have a specific request for a topic or a something notable you think the group would appreciate, please send it to me so that I can get it posted up. <o:p></o:p></p><p class=MsoNormal>In the meantime, have you decided on your first of four 30 day resolutions? I started this morning on drinking water only. And it has already been tough! I’ll miss the coffee and tea for sure. Mostly, my decision was based upon two factors. I want to see what affect my caffeine intake is having on my energy levels as well as the possibility of FINALLY kicking my comfort food (which is, interestingly, diet pop/soda). Next week, I’ll start three 10-minute indulgences: organizing, mobility/stretching, mindful centering (meditation, if you will). What is your first step? Reply back and help give others ideas! Some quick ones: start a one-sentence journal, tidy up around the house for 10 minutes each night, follow every workout posted for 30 days, cook one meal every day, read for 15 minutes, log your food intake, donate $10/day to a different charity, invent a new recipe (30 new recipes total!), doodle.<o:p></o:p></p><p class=MsoNormal>Here’s a Easter Treat recipe for you! <a href="http://paleoparents.com/2011/spunky-holiday-nonas-chocolate-easter-eggs/">Spunky Holiday: Nona’s Chocolate Easter Eggs</a><o:p></o:p></p><p class=MsoNormal>Let’s not forget to get out and enjoy the sun! Have a brilliant week.<o:p></o:p></p><p class=MsoNormal>To new journeys.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><b><u><o:p><span style='text-decoration:none'> </span></o:p></u></b></p><p class=MsoNormal><b><u>Monday Offsite WOD<o:p></o:p></u></b></p><p class=MsoNormal>30 Squats (always have full range of motion...crease of hip lower then tip of knee, weight on heels, chest up)<o:p></o:p></p><p class=MsoNormal>15 Pushups (core tight, no sagging hips. full range of motion. chest touches ground)<o:p></o:p></p><p class=MsoNormal>6 rounds then;<o:p></o:p></p><p class=MsoNormal>run 600meters (estimate distance or run 4 minutes if necessary)<o:p></o:p></p><p class=MsoNormal> <o:p></o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: It's what you learn after you know it all that counts. ~Attributed to Harry S Truman<o:p></o:p></p><p class=MsoNormal>Weighted Option: Hold light weight in hands or in front for squats.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><u>Tuesday Offsite WOD<o:p></o:p></u></b></p><p class=MsoNormal>Mountain Climbers<o:p></o:p></p><p class=MsoNormal>Sit-ups<o:p></o:p></p><p class=MsoNormal>50 40 30 20 10 reps for time<o:p></o:p></p><p class=MsoNormal>when finished; <o:p></o:p></p><p class=MsoNormal>Plank Hold for 3 minutes (alternate with opposite arm/leg lifted for extra challenge)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: <a href="http://www.quotationspage.com/quote/1586.html" title="Click for further information about this quotation">Health is not simply the absence of sickness</a> - Hannah Green<o:p></o:p></p><p class=MsoNormal>Weighted Option: hold light weight for sit-ups.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><u>Wednesday Offsite WOD<o:p></o:p></u></b></p><p class=MsoNormal>50 <a href="http://vodpod.com/watch/1389430-tricep-dips-demonstration-by-christina">Dips</a> (use one or two sturdy and stable chairs or bench) Dip deep-full range of motion. Keep legs straight & back close to bench. Elevate feet for added challenge. Use rings or dip station if available <o:p></o:p></p><p class=MsoNormal>1 Mile Run (estimate distance if necessary)<o:p></o:p></p><p class=MsoNormal>For time. Partition the dips and run as desired<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Runners stretch<o:p></o:p></p><p class=MsoNormal>Today's Quote: <o:p></o:p></p><p class=MsoNormal>How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and strong. Because someday in life you will have been all of these. -George Washington Carver, scientist (1864-1943) <o:p></o:p></p><p class=MsoNormal>Weighted Option: Use a light plate on legs for dips. Reduce reps only if necessary.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><u>Thursday Offsite WOD<o:p></o:p></u></b></p><p class=MsoNormal>10 V (Jackknife)-Sit-ups<o:p></o:p></p><p class=MsoNormal>20 Step-ups on approx. 18" box, bench or step holding a weighted object (approx. 15-30lbs). Complete 10 reps on one leg, then move to other leg. If you do not have any weight you can substitute Box Jumps. If you have no box, do 10 tuck jumps instead.<o:p></o:p></p><p class=MsoNormal>15 minute AMRAP (as many rounds as possible)<o:p></o:p></p><p class=MsoNormal>** extra "motivation" If you get less then 4 rounds, do 20 burpees when finished**<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote:<o:p></o:p></p><p class=MsoNormal><b><i>In nature there are neither rewards nor punishments; there are consequences.</i></b> -Robert Green Ingersoll,<o:p></o:p></p><p class=MsoNormal>Weighted Option: Hold any weighted object for step-ups. Be creative if necessary<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><u>Friday Offsite WOD<o:p></o:p></u></b></p><p class=MsoNormal>Clapping Push-ups (just push off ground if you cannot get clap) <o:p></o:p></p><p class=MsoNormal>run <o:p></o:p></p><p class=MsoNormal>Diamond Push-ups<o:p></o:p></p><p class=MsoNormal>run<o:p></o:p></p><p class=MsoNormal>Pushups <o:p></o:p></p><p class=MsoNormal>run<o:p></o:p></p><p class=MsoNormal>2 Minutes on each movement<o:p></o:p></p><p class=MsoNormal>**note: if you have access to a pull-up bar, substitute one of the push-ups for pull-ups<o:p></o:p></p><p class=MsoNormal>For total reps and distance<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Warm-up: (2 rounds of 15 reps)<o:p></o:p></p><p class=MsoNormal>Jumping Jacks<o:p></o:p></p><p class=MsoNormal>Shoulder Stretch/Mobility<o:p></o:p></p><p class=MsoNormal>Push-ups (5 reps)<o:p></o:p></p><p class=MsoNormal>Samson Stretch (hold 10 sec. ea. leg)<o:p></o:p></p><p class=MsoNormal>Squat (hold at bottom on rep #15 for 10 seconds)<o:p></o:p></p><p class=MsoNormal>Today's Quote: "If you think about your disaster you will get it. Brood about death and you hasten your demise. Think positively and masterfully with confidence and faith, and life becomes more secure, more fraught with action, richer in achievement and experience" -Swami Vivekananda<o:p></o:p></p><p class=MsoNormal>Weighted Option: none today<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0tag:blogger.com,1999:blog-211955615417577407.post-72286589792392618872011-04-15T14:09:00.001-04:002011-04-15T14:09:38.211-04:00Nutrition - 15 April 2011 - Resolutions, Knives, and The Meat Monster!<div class=WordSection1><p class=MsoNormal>Happy Friday, All!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Congratulations to all of our members who have successfully completed the 12 week Biggest Loser program at the New Holland campus! I heard some very good reports that our team-mates placed well and we’ve seen our first set of 30+ pound weight losses. This is tremendous news and I am very proud of your efforts. As such, this weekend provides you an opportunity to shift to a new gear and keep your momentum going strong! Take your three month pictures, record your new measurements (send them along to me so I can redo your numbers), and take an account of what changes you have noticed – physical and non-physical alike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>With the end of one challenge we can now look forward to a new challenge! If you are participating in the Walk This Way program (anybody not a CNH employee can certainly pick up an OMRON pedometer at Walgreens, $20, and track steps too!) then you are shooting for one million steps by the end of the program. Anyone want to race me? I’m averaging almost 20K steps a day – not including workouts!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I am also offering you a new challenge. The 30 day Resolutions challenge. In this challenge, you are to choose 4 resolutions that you will push for over a period of 30 days. You will start one resolution now, another one in one week, the third in a week following, and the fourth a week after that. In essence this is a staggered start. You will only be doing all 4 resolutions in the 4<sup>th</sup> week. You will continue each resolution for 30 days individually (so the total time to complete all 4 is 7 weeks). My vision is that by the end of that week you will have a new habit and continue with what you are doing anyway. Make sense? If you are interested – send me a message and let me know what your resolutions will be! I will be starting on Sunday with my first resolution – 30 days of water only. No coffee, tea, wine, soft drinks, etc… This is would be my toughest challenge to myself yet, but I am excited to see how it will affect me. <o:p></o:p></p><p class=MsoNormal><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f"> <v:stroke joinstyle="miter" /> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0" /> <v:f eqn="sum @0 1 0" /> <v:f eqn="sum 0 0 @1" /> <v:f eqn="prod @2 1 2" /> <v:f eqn="prod @3 21600 pixelWidth" /> <v:f eqn="prod @3 21600 pixelHeight" /> <v:f eqn="sum @0 0 1" /> <v:f eqn="prod @6 1 2" /> <v:f eqn="prod @7 21600 pixelWidth" /> <v:f eqn="sum @8 21600 0" /> <v:f eqn="prod @7 21600 pixelHeight" /> <v:f eqn="sum @10 21600 0" /> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect" /> <o:lock v:ext="edit" aspectratio="t" /> </v:shapetype><v:shape id="Picture_x0020_2" o:spid="_x0000_s1026" type="#_x0000_t75" alt="atkins-cartoon2" style='position:absolute;margin-left:570.75pt;margin-top:6.75pt;width:250.5pt;height:193.5pt;z-index:1;visibility:visible;mso-wrap-style:square;mso-wrap-distance-left:9pt;mso-wrap-distance-top:0;mso-wrap-distance-right:9pt;mso-wrap-distance-bottom:0;mso-position-horizontal:absolute;mso-position-horizontal-relative:text;mso-position-vertical:absolute;mso-position-vertical-relative:text'> <v:imagedata src="cid:image001.jpg@01CBFB74.884CE530" o:title="atkins-cartoon2" /> </v:shape><![endif]--><![if !vml]><span style='mso-ignore:vglayout'><table cellpadding=0 cellspacing=0 align=left><tr><td width=761 height=9></td></tr><tr><td></td><td><img width=334 height=258 src="cid:image003.jpg@01CBFB76.B8CE6D80" alt=atkins-cartoon2 v:shapes="Picture_x0020_2"></td></tr></table></span><![endif]><o:p> </o:p></p><br style='mso-ignore:vglayout' clear=ALL><p class=MsoNormal>This week I received many great emails from members and our respected paleosphere friends. Here’s the round-up:<br clear=all><o:p></o:p></p><p class=MsoNormal><a href="http://www.fitday.com/fitness-articles/fitness/the-paleo-diet-is-it-right-for-you.html">The Paleo Diet: Is it Right for You?</a> – Thanks, Michelle!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><a href="http://brentscrossfitpaleolife.com/2011/04/10/diary-of-a-paleo-kid-my-30-day-paleo-interview/">A 9 Year-old’s Take on 30 days of Paleo</a> – Thanks, Gadeer!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><a href="http://www.nakedfoodcooking.com/how-to-sharpen-knives/?awt_l=L5zsg&awt_m=KRPXWaKhbCNiYw">Keep Those Knives Sharp!</a> – Thanks, Naked Food!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><a name=1></a><a href="http://www.marksdailyapple.com/how-the-samba-can-teach-you-how-to-use-your-body/">How the Samba Can Teach You How to Use Your Body</a> – Thanks, MDA!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><a href="http://www.healthhabits.ca/2011/04/14/godzilla-meat-monster/#utm_source=feed&utm_medium=feed&utm_campaign=feed">The Meat Monster</a> – Thanks, Health Habits (and Gadeer)!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><a href="http://everydaypaleo.com/2011/04/13/everyday-paleo-chili-colorado/">Recipe: Chili Colorado</a> – Thanks, Everyday Paleo! (BTW, pre-orders have shipped! Can’t wait for the new recipes!)<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><i>A very happy birthday goes out to member Bonnie! :-) <o:p></o:p></i></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><i>Some great tips on Freezing Food for your Paleo Freezer by Nikki Young of Paleocookbooks.com</i></b>:<o:p></o:p></p><p class=MsoNormal><span class=apple-style-span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'>When following a paleo diet it is vitally important you don't leave yourself short of paleo friendly food in the kitchen. Having nothing in the house to eat is the primary cause of straying from the path, resulting in ordering a takeaway or snacking on something you shouldn't. For this reason, being able to freeze food presents a paleo lifeline.</span></span><span style='font-size:10.0pt;font-family:"Arial","sans-serif";color:black'><br><br><span class=apple-style-span>Although freezing food isn't something our ancestors would have been able to do, we do have this luxury at our disposal. However, while freezing food can save money and allow you to stockpile food on a rainy day, it is very important to understand the health implications behind the freezing process, and how to get the best out of freezing your food.</span><br><br><strong><span style='font-family:"Arial","sans-serif"'>1. Freeze Fresh</span></strong><span class=apple-converted-space> </span><span class=apple-style-span>Freezing will inevitably affect quality to a certain degree depending on the food type. However, the more fresh food is when you freeze it, the better it will taste when you thaw it out for preparation. Don't refrigerate and then freeze, try to freeze the things you want as soon as you get back from the supermarket.</span><br><br><strong><span style='font-family:"Arial","sans-serif"'>2. Seal In The Moisture</span></strong><span class=apple-converted-space> </span><span class=apple-style-span>The freezer environment is very dry, so make sure you freeze food in ziplock bags or tupperware to lock in the moisture and preserve the taste.</span><br><br><strong><span style='font-family:"Arial","sans-serif"'>3. Freeze In Manageable Portions</span></strong><span class=apple-converted-space> </span><span class=apple-style-span>Chopping up food and freezing in smaller volumes will enable food to freeze faster and preserve freshness. It will also save you space in your freezer and defrost far quicker when you need to cook.</span><br><br><strong><span style='font-family:"Arial","sans-serif"'>4. Don't Defrost and Refreeze Raw Food </span></strong><span class=apple-style-span>Freezing slows down the process of food spoilage but it doesn't kill bacteria entirely, it creates a kind of dormant effect. By defrosting and refreezing food, you will be refreezing an increased level of microbes, which may make the food unsafe to eat. For safety, once defrosted, it is best to consume the food in full.</span><br><br><strong><span style='font-family:"Arial","sans-serif"'>5. Thawing, Cooking, and Refreezing</span></strong><span class=apple-converted-space> </span><span class=apple-style-span>This practice is fine, because unlike simply defrosting and refreezing, you are killing potentially harmful bacteria during the cooking process. Make sure you read the last rule regarding when to refreeze.</span><br><br><strong><span style='font-family:"Arial","sans-serif"'>6. Let The Food Cool</span></strong><span class=apple-converted-space> </span><span class=apple-style-span>Before Refreezing Don't leave food sitting around for ages before you refreeze it, but don't put hot food straight in the freezer either. The reason for this is that it will start to defrost other food in the freezer, and alter the temperature of your freezer.</span><span class=apple-converted-space> </span><br><br><span class=apple-style-span>Now you know how to freeze food properly you can ensure you are never without paleo-friendly food in your kitchen! </span><br><br></span><o:p></o:p></p><p class=MsoNormal><b><i>Thanks to all who submitted emails, tips, and shared stories this week! </i><o:p></o:p></b></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>To new challenges. And never staying idle.<o:p></o:p></p><p class=MsoNormal>Mike.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Coach MKhttp://www.blogger.com/profile/06084684759260569750noreply@blogger.com0