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Welcome to the LanCo Whole Health Group Blog! We started as a few employees at CNH interested in learning more about nutrition and general well-being. Since our first meeting in January of 2011 our membership has increasingly grown within our local company offices as well as to a number of friends and family outside of our area. We invite you to become a member as well!

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Disclaimer: We are in no way, shape, form, or manner officially associated, branded, supported, or encouraged by CNH America, LLC or any of its' various corporate attachments. We're a group of people dedicated to seeking better health - and we want you to join our family.

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15 May 2011

Nutrition - Week of 15 May 2011

Hello, Crew!

 

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.

 

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!

 

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.]

 

The weekly Paleo Rodeo has a full 31 articles this week! Another great collection of recipes, studies, musings, and other posts. See it here à http://blog.modernpaleo.com/2011/05/paleo-rodeo-060.html

 

Nikki Young of Paleocookbooks.com sent along 4 great tips for keeping your veggies in tip top shape until you can enjoy them.

 

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!

1. Treat Vegetables With Care
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. 

2. Don't Cut Unnecessarily
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.

3. Keep Vegetables Out of Sunlight 
Vegetables, once picked, need to be kept out of the sun and ideally stored in the dark. This will promote longevity

4. Know Your Temperature
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.

The Nourished Kitchen is going to have our recipe of the week. This looks soooooo yummy! Let me know how you like it!

Blood Orange Roasted Carrots

Serve as is or over fresh arugula or simple sauteed greens.

Ingredients

·         One bunch organic carrots, washed

·         1 organic blood orange or other variety

·         1 tablespoon unrefined extra virgin olive oil, coconut oil, or grass-fed butter/ghee (see sources)

·         unrefined sea salt

·         fresh chopped herbs optional (parsley, mint, cilantro)

Method

·         Preheat oven to 375 degrees.

·         Cut carrots into 1 inch slices and place on a roasting pan.

·         Cut the orange in half and squeeze all the juice over the sliced carrots.

·         Slice the remaining orange peel thinly and add to the carrots.

·         Drizzle with oil or butter and season with salt to taste.

·         Roast until the carrots and orange peel begin caramelizing, about 30 minutes.

·         Adjust seasonings, add fresh herbs if using, and serve.

TIME: 5 minutes (active), 30 minutes (oven) | YIELD: 3 to 4 servings

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!

 

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!

 

Headed to the fields. Loving the irony.

Mike.

 

Monday Offsite WOD

Today's WOD:

Run 5 Minutes (if you prefer to run distance, run 800 meters)

25 Push-ups to Side Plank (1/2 on one side, then the other adding up to 25 total reps)

Run 5 Minutes

25 Push-up to Side Plank

For time and Distance 

Warm-up: (2 rounds of 15 reps)

Jumping Jacks 

Shoulder Stretch/Mobility

Pushups 5 reps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

 

Tuesday Offsite WOD

Today's WOD:

Side Lunges(split reps in half for each side so 40 is 20 on each side)

Diamond Push-ups (hands together under chest to form a "diamond".  Full range of motion...chest touches ground)

40 30 20 10 5 reps for time (40 of both movements, then 30 of both, etc.)

Warm-up: (2 rounds of 15 reps)

Jumping Jacks 

Shoulder Stretch/Mobility

Pushups 5 reps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Absence diminishes mediocre passions and increases great ones, as the wind extinguishes candles and fans fires. Francois de La Rochefoucauld 

 Weighted Option: Hold medium/light weight in hands or out front for side lunges

 

Wednesday Offsite WOD

Today's WOD:

Run 1.5 Miles

50 Squat

150 Bicycle Crunches

For time

Warm-up: (2 rounds of 15 reps)

Jumping Jacks 

Shoulder Stretch/Mobility

Pushups 5 reps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

 

Thursday Offsite WOD

Today's WOD:

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)

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

20 Leg Lifts (keep back flat against floor) lift legs together approx. 6-10"

5 Rounds for time. 

*extra challenge; if you can do an unassisted handstand push-up, add one with each wall climb!

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

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)

Weighted Option: none

 

Friday Offsite WOD

Today's WOD:

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.

Burpee (each burpee ends with a jump and a clap)

42-30-18 reps for time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

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

Weighted Option: none

 

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