Fight the Winter Blues With Diet

I’m looking out my window this first day of December and the sky is solid gray. So’s my mood. I’m no fan of winter, especially here in the gym.  All I want to do is eat comfort food and curl up for a long nap just to wake up and eat again. Where is the motivation to get up and workout? Below is a collection of interesting angles on how diet can fight the winter funk.
The Influence of Diet
Foods greatly influence the brain's behavior. A poor diet, especially one with excessive junk foods, is a common cause of depression. What we eat controls the levels of brain chemicals called neurotransmitters, which regulate our behavior--and neurotransmitters are closely linked to mood.

The neurotransmitters most commonly associated with mood are dopamine, serotonin, and norepinephrine. When the brain produces serotonin, tension is eased. When it produces dopamine or norepinephrine, we are more alert and tend to think and act more quickly. Consuming fruits and vegetables (complex carbohydrates) raises the level of trytophan in the brain thereby increasing serotonin production which has a calming effect. High protein foods, on the other hand, promote the production of dopamine and norepineprine, which promote alertness.

On the other hand, eating junk food reduces the levels of these hormones in our brain--increasing our stress and tension, and reducing our joy and alertness.

A recent wide body of research is showing that some pathways may link the Paleo Diet to mood improvement. Recent research has demonstrated that the mechanisms underlying depression and anxiety are:

a) Disrupted neurotransmitters metabolism
b) Disrupted neuroendocrine function
c) Disrupted neural plasticity

Continue reading more about paleo


Raw Almond Milk - Funny blooper videos are here
A cheese cloth purchased at HEB can be used instead of a nut milk cloth they recommend in the video.

WOD
800m Run
10 Kettle Bell Swings (35kg/16kg)
10 down to 1 Push ups
alternating
1 up to 10 deadlifts (#225/185)
10 Kettle Bell Swings (35kg/16kg)
800m Run

Fight Gone Friday

Mel cranks out the SDLHP in prep for Fight Gone Bad on September 26, 2009.











There is a lot going on at CrossFit Cedar Park this month. Be sure to check some of these events:

Saturday Sept 5 @ 9:30am - Open Gym
Monday Sept 7 @ 8:30am - Community Workout (This will be the only class of the day!)
Saturday Sept 12 @ TBA - Caveman Nancy Finals (This is going to be awesome, come support!)
Saturday Sept 19 @ 9:30am - Open Gym
Saturday Sept 26 @ 8:ooam - Fight Gone Bad on the SW corner for Buttercup and 183.


Grilled Chipotle Orange Chicken
1 lb chicken breast, boneless, skinless
3 cloves garlic, pressed
1 tablespoon herbes de provence
2 tablespoons agave nectar
1 teaspoon celtic sea salt
1 tablespoon chipotle chile powder
1 cup orange juice, freshly squeezed

1.Rinse chicken breasts and pat dry with a paper towel
2.Place chicken in a 9x13 inch pyrex baking dish
3.Pour orange juice over chicken breasts
4.In a small bowl, combine garlic, herbes de provence, agave, salt and chipotle, then rub mixture onto chicken breasts
5.Marinate chicken in refrigerator, time permitting for up to 5 hours
6.Place chicken breasts on a plate, and reserve marinade
7.Grill each side of chicken on barbecue until chicken is cooked through
8.Cook marinade, bringing to a boil, then reduce heat and cook for 10-15 minutes
9.Serve chicken with marinade
 
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Fight Gone Friday
WOD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

OH Squat
Push Ups
Push Press
Front Squat
Back Extension
Rest

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Kids Foods Deemed Unhealthy....No Way?!

Can you sense the sarcasm?Ask anyone to remember their child years and most will have a song or slogan or cartoon character they can relate to a food item. These advertisements are plastered all over kids TV networks, ads, and packages to simply attract the kids. Add in a toy and they are like wet sauerkraut in the major company's hands.


A recent article on philly.com spoke of an analysis of 367 kids products of which 90% were deemed unhealthy. Shocking right? Well, the bigger news is that this study excluded candy and soft drinks. So the 90% was for the everyday foods that parents willingly buy their kids and pack in their lunches.


These sugar, fat, and salt rich foods are destroying America's youth and causing a multitude of the problems that are seen today. I'm sure the study didn't even touch on artificial colors or flavors.

Even more disturbing is that 62% of these foods had some sort of nutritional claim. The article gives examples such as "made with real fruit juice" or "no artificial flavors". In my experience, the more a food has to claim its nutritional benefit, the worse it is. Imagine that person who tries to convince you they are smart by all the knowledge they know. That person either isn't smart, or is an a-hole.


So how can you teach your child to eat healthier? The simplest way is to set the proper example. Your child will eat what you eat. You can find some great cracker alternatives at whole foods. Our favorites are the Nut-Thins made by Blue Diamond. They come in almond, hazelnut, and pecan. I've attached a picture to help you find them.


You can also give your child fruits and veggies to bring to school. Baby carrots pack easily and taste good. If they won't eat them, give some cashew butter to dip them in. Spread some almond butter on some celery sticks. There are ways to get veggies into the diet. Pack some grapes or other fruits that taste good and travel well.


The key still is to set the example. Make time for food. If you snack on unhealthy foods, your child will too. Show that food isn't simply a necessity, but rather a way of living. Be creative and eat healthy. Your body and future teen will thank you.

Posted by Aaron Mittica at http://www.paleodietonline.com/




Lindsey and Ben enjoying the wod at 5:30this morning.


WOD
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5


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Salad Dressing
1/4 cup basil flavored olive oil
1 clove garlic diced
1/4 tsp superfine ground mustard
1/4 tsp oregano
fresh sqeezed lemon juice (1/4 small lemon)
salt and pepper to taste
shake well.


Honey Mustard Dressing
1/2 C spring water
1/2 C olive oil
1 t mustard powder
1 pinch of white pepper
1/8 t garlic powder
2 T honey
shake well.


Ranch Dressing
1 C paleo mayo
1 C coconut milk
1 t dried dill
1/2 t garlic powder
Pepper to taste
Mix all together. Better if refrigerated for one hour before serving butnot necessary. Should be noted that this tastes just like regular dressing,no coconut taste at all. Great as a salad dressing or dip for raw veggies.


For more Dressing Recipes click here.

Healthy Inside and Out

Its time to check in on your nutrition. If you are competing in the Caveman Nancy Challenge be sure to bring your food logs to class this week. Hand them to a coach and ask for feedback. Have you fallen off the wagon? Take a look at these before and after picture. Keep your head in the game! For those of you not doing challenge, maybe these pictures will help move you in the paleo direction. Its not a diet, its a healthy change to your lifestyle.

2 months into CrossFit -- no change in high carb eating pattern -- sugared coffee, oatmeal, juices, sandwiches, chips, pasta, popcorn, and ice cream.

5 months into CrossFit and 3 months into paleo eating pattern -- as much as desired of animal products (excluding dairy) and seasonal fruits and vegetables.

WOD

21-15-9

Deadlift M-185/W-155

400m Run

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Mexican Style Hash
1 package of lean ground beef

1 package of hot Italian sausage

8 small zucchini 4 carrots

Slice up the sausage and throw it in a skillet with the ground beef. Cook until browned in a fair amount of olive oil. Add spices liberally: garlic powder, chili powder, cumin, cilantro, paprika, and if you want to get wild, 1 Tbsp of unsweetened cocoa for a Mole style extravaganza!

In a food processor, shred zucchini and carrots. Add to sausage and ground beef mixture. Cook for about 15-20 minutes until everything is cooked down. Garnish with avocado and salsa! Yummy!

There is no excuse not to feed yourselves well!