Nutrition - Week of June 13

Happy Monday, Team!

 

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.

 

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?

 

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: “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” 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.

 

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.

 

The Naked Kitchen: Recipe and Motivation!

Maple Glazed Grilled Chicken with Grilled Sweet Potatoes and Zucchini - http://www.thenakedkitchen.net/2011/06/maple-glazed-grilled-chicken-with.html#more

 

From Mark’s Daily Apple:

How to wake up and feel alert - http://www.marksdailyapple.com/how-to-wake-up-and-feel-alert/

Quitting chronic cardio (a success story) - http://www.marksdailyapple.com/quitting-chronic-cardio/

The Definitive Guide to Walking - http://www.marksdailyapple.com/the-definitive-guide-to-walking/

 

Stuff I Make My Husband: Recipe!

Strawberry pulled pork, blue cheese and apple slaw - http://stuffimakemyhusband.blogspot.com/2011/06/strawberry-pulled-pork-blue-cheese-and.html

 

Primal Wisdom: This one is really interesting. Techie-alert!

Fat balance versus energy balance - http://donmatesz.blogspot.com/2011/06/fat-balance-versus-energy-balance.html

 

Health Bent:

The Food Pyramid is Dead - http://www.health-bent.com/nutrition/the-food-pyramid-is-dead

 

The Healthy Skeptic:

Three reasons why coconut milk may not be your friend - http://thehealthyskeptic.org/3-reasons-why-coconut-milk-may-not-be-your-friend

 

Everyday Paleo:

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/

 

Health Habits:

Need Exercise Motivation? Here’s two - http://www.healthhabits.ca/2011/06/04/instant-exercise-motivation-5/ and http://www.healthhabits.ca/2011/06/11/instant-exercise-motivation-6/

 

Eating and Other Stuff Blog:

The Paleo Cheater’s Blues - http://eatingandotherstuff.blogspot.com/2011/06/paleo-cheaters-blues.html

 

Modern Paleo Blogger’s:

Weekly Round-up! http://blog.modernpaleo.com/2011/06/paleo-rodeo-064.html

 

It’s another great week ahead! Enjoy the sun and cool days!

 

To Fitness. In all forms.

Mike.

 

 

Here are your workouts for the week!

Monday Offsite WOD

Today's Workout:

15 Push-ups (keep core tight, chest touches ground-full range of motion!)

25 Walking Lunge Steps (back knee gently touches ground, torso upright, hands at your side)

15 Minute AMRAP (as many rounds as possible)

Immediately following:

50 Squat for time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote: "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."
 — Joseph F. Newton

 

Weighted Option: Hold light/medium weight for lunges and squats.

 

Tuesday Offsite WOD

Today's Workout:

25 Mountain Climbers 

5 tuck jumps

5 Minute AMRAP

rest 1 Minute then;

25 Leg Lifts (keep back flat and pressed against ground. Keep legs lifted 6-8" from ground, stay higher if back arches)

5 Diamond Push-ups 

5 Minute AMRAP

For total Reps

Warm-up: (1 rounds of 15 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote:  "Life is like a taxi. The meter just keeps a-ticking whether you are getting somewhere or just standing still." - Lou Erickso

 

Weighted Option:  none today

 

Wednesday Offsite WOD

Today's Workout:

100 *Overhead Squats  (hold broomstick or very light weight in hands)

Only do this movement if you can hold the proper position.  Check link for instruction.  Substitute is 150 Squats if necessary.

Warm-up: (1 rounds of 15 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote:  

“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”

Marcel Pagnol

 

Weighted Option: For extra challenge hold weight for overhead squats.  Empty bar or light dumbbells is good only if you can hold the form.  

 

Thursday Offsite WOD

Today's Workout: 

300m Run (estimate distance if necessary- Approx. 1-1.5 minute run.)

15 Elevated Pushups (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)

15 V-Sits

3 Rounds for time.

Warm-up: (1 rounds of 15 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote:  Sugar + Refined Carbs = A body that will not look good to you or perform well for you. -Teresa Keeter

 

Weighted Option: none today

 

 

 

Nutrition - Week of 5 June 2011

Happy June, Ladies and Gentlemen!

 

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.

 

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: “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.” Okay, so what was that about? Check out the picture… (yes, it is a mess…I cleaned it up ;-))

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.

 

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:

http://www.marksdailyapple.com/16-tips-for-desk-jockeys-what-to-do-about-sitting-all-day/

http://www.marksdailyapple.com/the-importance-of-mobility-the-hips/

http://www.marksdailyapple.com/the-importance-of-thoracic-spine-mobility/

http://well.blogs.nytimes.com/2010/07/14/phys-ed-the-men-who-stare-at-screens/

http://www.marksdailyapple.com/standing-at-work/

http://www.dailymail.co.uk/news/article-492543/Sitting-desk-day-bad-health-smoking.html

http://www.springerlink.com/content/q23437t42211381l/

http://www.accessmylibrary.com/coms2/summary_0286-31884161_ITM

http://opinionator.blogs.nytimes.com/2010/02/23/stand-up-while-you-read-this/

http://www.marksdailyapple.com/sitting-unhealthy/

 

Onto our round-up!

 

Modern Paleo Blogger’s Rodeo: http://blog.modernpaleo.com/2011/06/paleo-rodeo-063.html

Competitor Magazine: CrossFit Endurance, w/6 week plan - http://www.competitor-digital.com/competitor/201106#pg46

Food Renegade’s take on the local Amish Criminals: http://www.foodrenegade.com/those-pesky-amish-criminals/

And their take on how to buy health milk: http://www.foodrenegade.com/healthy-milk-what-to-buy/

The Naked Kitchen, giving great recipes and advice: http://www.thenakedkitchen.net/

 

That’s it for this week. I had very little time to browse the Paleo-sphere. More to come next time.

 

Questions? Comments? Send them in!

 

To standing on your own two feet.

Mike.

 

 

Monday Offsite WOD

Today's Workout:

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.

1 Mile Run

100 Dips 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)

200 Push-ups (keep core tight, chest touches ground-full range of motion!)

300 Squat (weight in heels, chest lifted, squat deep, hips lower then knees)

1 Mile Run

For Time -  Partition the Dips/Push-ups/Squats as desired.

**note** this is a longer workout.  Scale as needed.  Do as a two person "team" if you want.

Warm-up: (1 rounds of 15 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote:  The story of America's quest for freedom is inscribed on her history in the blood of her patriots. -Randy Vader

Weighted Option: Only if you can keep the intensity and correct form, you have the option to wear a weighted vest for the run.

 

Tuesday Offsite WOD

Today's WOD:

Core and More!!

Sit-ups

Burpees

Bicycle Crunches

 V (Jackknife) sit-ups

Superman

Bicycle Crunches

30,20,15, 10 Reps for Time

Warm-up: (2 rounds of 10 reps)

Samson Stretch (hold 10 sec. ea. leg)
Overhead Squat (Use a broomstick)
Super Man

Airsquat 

Today's Quote:  The greatest glory of a free-born people is to transmit that freedom to their children. -William Havard

Weighted Option: none

 

Wednesday Offsite WOD

Today's WOD:

10 Minutes Walking Lunge  (back knee gently touches ground, torso upright, front knee behind toe) 

5 Minutes Run 

For Distance

Warm-up: (2 rounds of 10 reps)

Samson Stretch (hold 10 sec. ea. leg)
Overhead Squat (Use a broomstick)
Super Man

Airsquat 

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
Weighted Option: none

 

Thursday Offsite WOD

Today's WOD:

20 Handstand Push-ups  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)

100 Double Unders (350 Single Jumps if you cannot  do any doubleunders) Substitute 200 Jumping Jacks if you do not own a jumprope.

150 Flutter Kicks(count 1 for each leg)

2 Rounds 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)

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

 Weighted Option: none today

 

Friday Offsite WOD

Today's WOD:

Run 1 Mile (estimate distance if necessary - it will be approximately a 9 minute run)

100 Sit-ups

25 Super Man

                For time.

Warm-up: (2 rounds of 10 reps)

Samson Stretch (hold 10 sec. ea. leg)
Overhead Squat (Use a broomstick)
Super Man

Airsquat 

Today's Quote:  

"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

Weighted Option: none

 

 

 

Nutrition - Week of 30 May 2011

Happy Memorial Day, Crew!

 

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.

 

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 – cnhnutrition.blogspot.com.

 

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.

 

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: http://donmatesz.blogspot.com/2011/05/who-said-paleo-diet-was-high-in-fat.html and here: http://donmatesz.blogspot.com/2011/05/who-said-paleo-diet-was-high-in-fat_27.html.

 

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. http://donmatesz.blogspot.com/2011/05/nutrient-density-of-dietary-fats-and.html

 

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: http://blog.modernpaleo.com/2011/05/paleo-rodeo-062.html

 

A new blog (to me) that is a great resource for barefoot/minimalist footwear, function fitness, lifestyle/wellness, nutrition, and physiology and biomechanics. http://naturallyengineered.com/blog/

 

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: http://www.cholesterol-and-health.com/cholesterol-blog.html

 

The Nourished Kitchen sent along a really good article on Unexpected Gardens: http://nourishedkitchen.com/unexpected-gardens-and-the-charm-of-a-quiet-revolution/

 

Try this Paleo approved recipe from NPR’s The Splendid Table: http://www.publicradio.org/columns/splendid-table/recipes/skillet_asparagus_with_manchego_and_sherry_vinegar.html

  Note: Manchego is a cheese made from Sheep’s milk and is usually well tolerated by those who cannot have cow’s milk products.

 

Our Recipe of the Week 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 perfectly primal 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!

 

Patriotic Pound Cake

1/4 cup almond meal
1/2 cup coconut flour
1/4 cup potato starch
1/2 cup rice flour
1 stick plus 2 tbsp unsalted butter, softened.
Scant cup white sugar
2 eggs
1 tsp single acting baking powder
1/4 tsp salt
1/2 cup plus 1 tbsp cream
1 tbsp pure vanilla extract

Bake at 350 for 40-50 minutes in a buttered loaf pan on the middle rack.

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.

Cover and smother with real whipped cream and berries!

 

 

Question of the Week: 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.” 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.

 

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.

 

To those we have lost. An all we have gained because of you.

Mike.

 

Monday Offsite WOD

Today's Workout:

Power Skip/run/Squat

1 Minute of Each:

Power Skip

Run

Squat

30 Seconds rest between rounds

4 Rounds for distance and reps

Warm-up: (2 rounds of 10 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote:  When it comes to eating right and exercising, there is no "I’ll start tomorrow." Tomorrow is disease. – V. L Allineare

 Weighted Option: None today

 

Tuesday Offsite WOD

Today's Workout:

Push-ups to Side Plank 

50 on each side

For time.

Warm-up: (2 rounds of 10 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote:  

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”

Dalai Lama

 Weighted Option: None today

 

Wednesday Offsite WOD

Today's Workout:

Run 15 Minutes

Jump Rope 5 Minutes (jump  Doubleunders  if you can do them)

For total distance and jumps

(if you do not have a jump rope, sub Jumping Jacks)

Warm-up: (2 rounds of 10 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

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

 Weighted Option: None today

 

Thursday Offsite WOD

Today's WOD: 

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

50 Sit-ups

25 Dips

125  Bicycle Crunches (Alternate count on each side)

50 Pushups (full range of motion; body rigid and chest touches ground every time.  Arms locked out at top.

25 V (Jackknife)-Sit-ups

For Time.

Warm-up: (2 rounds of 10 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote:  When you come to the end of your rope, tie a knot and hang on.
- Franklin D. Roosevelt

 Weighted Option: None today

 

Friday Offsite WOD

Today's WOD: 

20 Squats

30 Steps Walking Lunge

5 Burpee

25 Minute AMRAP

**Special Weekend Challenge:  Find a pool and swim laps for time.  Spend a total of at least 15 minutes actually swimming!

Warm-up: (2 rounds of 10 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote:  

Weighted Option:  Hold light/medium weight for lunges and squats.  Keep reps the same.

Nutrition - Week of 22 May 2011

Good Monday Morning, Crew!

Our very first order of business is to say welcome to Eddie – our newest member. Welcome!

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: http://www.mobilitywod.com/

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: http://www.lancasterfarmlandtrust.org/PedaltoPreserve/

Or you can go jump in the mud to support the MS Society. http://www.nationalmssociety.org/chapters/pae/fundraising-events/mud-run-ms/index.aspx It’s your choice!

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 Whole30 – 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.

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:

The ever important: Protein at Breakfast Reduces Hunger and Reduces Overeating

The Yes we know, but really need the reminder sometimes: Food Affects Mood, Mood Affects Food

Primal Wisdom’s take on High-Fat Paleo diets: Who Said Paleo Diet Had High Fat Percentage?
                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.

The Healthy Skeptic weighs in with: B12 Deficiency: A silent epidemic with serious consequences
                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.

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…) Stuffed Acorn Squash

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. http://blog.modernpaleo.com/2011/05/paleo-rodeo-061.html

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!

This week’s workouts follow…

To Clear Skies and Dry Ankles. My wish for you!

Mike.

P.S. 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.)

 

Monday Offsite WOD

Today's WOD:

Do the following movements for 2 minutes each:

Pushups 

Sit-ups

Squat

Run

Rest exactly 1 Minute then do another round; total all reps and running distance for score.

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:  The right to do something does not mean that doing it is right.  ~William Safire

Weighted Option: Squats/Sit-ups: Hold light/med weight in hands or out front. 

 

Tuesday Offsite WOD

Today's WOD:

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 

30 Mountain Climbers (alternate count-15 ea. leg)

60 steps Walking Lunge  (back knee gently touches ground, torso upright, front knee behind toe)

4 Rounds 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:  I do not believe in excuses. I believe in hard work as the prime solvent of life's problems.  - James Cash Penney 

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.

 

Wednesday Offsite WOD

Today's WOD:

Run  10 Minutes

100 Sit-ups

Run 5 Minutes

50 Leg Lifts (keep back flat and pressed against ground. Keep legs lifted 6-8" from ground, stay higher if back arches)

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:  Luck is what happens when preparation meets opportunity.  -Coach Darrel Royal 

Weighted Option: Sit-ups:  Hold plate or weight

 

Thursday Offsite WOD

Today's WOD:

Burpee with two push-ups (each burpee has two push-ups in it)

10 Minute AMRAP (as many reps as possible) 

Score for total reps in 10 minutes

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: “Laugh as much as you breathe and love as long as you live.”

Weighted Option: Sit-ups:  Hold plate or weight

 

Friday Offsite WOD

Today's Workout:

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.

100 Sit-ups (use abmat or rolled towel under lower back, knees out bottoms of feet together.  Full range of motion.

15 Handstand Push-ups

50 Sit-ups (use abmat or rolled towel under lower back, knees out bottoms of feet together.  Full range of motion.

9 Handstand Push-ups

25 Sit-ups (use abmat or rolled towel under lower back, knees out bottoms of feet together.  Full range of motion.

Warm-up: (2 rounds of 10 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote:  “To eat is a necessity, but to eat intelligently is an art.” ~ La Rochefoucauld

 Weighted Option: Hold light weight for sit-ups.  Modify reps if needed.

 

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

 

Nutrition - Week of 2 May 2011

Ladies and Gentlemen – Welcome to May!

 

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!

 

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.

 

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.

 

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!

 

Mary, Mary quite contrary; How does your garden grow? (Okay, so the actual meaning 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!)

 

There were lots of great links to follow on last week’s Paleo Round-up. Here is the link to check it out! http://blog.modernpaleo.com/2011/04/paleo-rodeo-058.html

 

Belly fat--not BMI--is a killer for patients with clogged arteries – LA Times, 2 May 2011 ßThey’re finally getting it.

 

And below is this week’s workouts. Have fun! I’ll be doing them as well – see if you can compete with my times!

 

To giving it your all. All getting more!

Mike.

 

Monday Offsite WOD

Today's WOD:

Burpee tuck jump (each burpee ends going into a tuck jump)

Diamond Push-ups

21-15-9 reps 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)

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

 Weighted Option: none today

 

Tuesday Offsite WOD

Today's WOD:

40 Mountain Climbers (alternate count-20 ea. leg)

16 Sit-ups

6  Squat Jumps

12 Minute AMRAP (as many rounds as possible)

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: "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." 
Vince Lombardi 

 Weighted Option: none today

 

Wednesday Offsite WOD

Today's WOD:

Run 10minutes

Diamond Push-ups 5 minutes

Leg Lifts 3 minutes

For total distance and reps

*if you have access to a pull-up bar; do pull-ups instead  of push-ups - you choice type.

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: All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence. 
Martin Luther King, Jr. 

 Weighted Option: none today

 

Thursday Offsite WOD

Today's WOD:

25 Steps Walking Lunge  (back knee gently touches ground, torso upright, front knee behind toe)

25 Squat (below parallel, chest up, weight in heels)

10 Clapping Push-ups (just push off ground if you cannot get clap) 

5 rounds 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)

Today's Quote:  3 "P's" of Performance=Persistence-Patience-Purpose

 Weighted Option: Lunges & Squats: hold light-med. weight in hands.  Keep reps same for challenge.

 

Friday Offsite WOD

Today's WOD:

Run 1 Mile

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 

Run 1 Mile

40  V (Jackknife)-Sit-ups (lying on back, bring fingertips to toes rising at the same 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)

Today's Quote:  

“To be persuasive we must be believable; to be believable we must be credible; to be credible we must be truthful.”

Edward R. Murrow

 Weighted Option: dips: hold weight on lap.  keep reps the same for added challenge