NUTRITION

Who Needs Rice??

Roasted Riced Curried Cauliflower

from Running Around Normal

 

This “rice” complemented the chicken tikka masala excellently. I seriously didn’t even miss the real rice. The flavors really popped with it, too!

Riced cauliflower:

Roasted curried riced cauliflower:

YUM.

Curried Riced Cauliflower

1 head of cauliflower, chopped into small florets

1/4 c. olive oil

2 tbsp. red wine vinegar (or just red wine)

1 tsp. curry powder

1/2 tsp. corriander

1 tsp. cumin

1/2 tsp. tumeric

dash of sea salt

Preheat oven to 375 degrees. Take your cauliflower florets and place into a food processor or blender and blend until the florets resemble rice. Should look like picture above. Spread onto a baking sheet. In a bowl, whisk together the rest of the ingredients, and then drizzle onto the cauliflower. Toss with a spatula to coat evenly. Cook in the oven for 25-30 minutes, or until a golden brown.

Mmm mmm.

"Look Better, Feel Better, Perform Better" Nutrition Challenge Results!

Congratulations to all those who participated in the "Look Better, Feel Better, Perform Better" Nutrition Challenge!!!! 
Everyone got out of it exactly what they put into it and there were SO many success stories!  A prize should go to every person who stuck with it, though your true prize is the result of your effort and focus on changing your habits and choosing more wisely, the fuel you put into your body!

Congratulations to Beth!  Not only did she have great success in her "Look Better and Feel Better" numbers, but she took first place in the "Perform Better" category with the greatest gains in her workouts!

Matt Shaw saw the greatest change in body fat lost! 

Kara and Aileah were awarded for the greatest improvement on average across all our parameters!

Ann had GREAT overall improvements in every category due to her diligence and adherence in sticking to the Challenge and earning the greatest amount of points!  You get out of it exactly what you put into it!  Nice work, Ann!!

And final congrats to all those who earned money back! Your efforts paid off! I see it in all of you!

 

For the November Encore Challenge, taking the Nutrition Challenge through the Thanksgiving Holiday and reinforcing their new lifestyle changes through a solid 3 months, Tara and Kim tied in their overall points between body composition changes and performance increases and adherence to requirements of the Challenge!  Great job, Girls!

Orexin

Why Sugar Makes Us Sleepy (And Protein Wakes Us Up)

By Jonah Lehrer, Wired Magazine

John Updike, in his short story “Plumbing,” summarized human nature thusly: “We think we are what we think and see when in truth we are upright bags of tripe.” This is a tragic fact that we spend most our lives trying to forget. Although we like to imagine ourselves as the driver – our consciousness is in full control – that belief is a lovely illusion. In reality, we are mere passengers aboard the body, strapped to a fleshy engine that is driving us.

Consider the orexin system. Secreted by a small cluster of neurons in the hypothalamus, orexin is a neuropeptide that regulates an astonishing array of mental properties, from sleepiness to hunger. People with chronically low levels of orexin suffer from narcolepsy and obesity; many also have cataplexy, which occurs when the experience of strong emotions triggers a sudden weakening of skeletal muscles. (Laughter makes them go limp.) Studies have shown that injecting mice with orexin increases metabolism, largely because it makes the animals more active. The reverse is also true: low levels of orexin make people feel rundown and tired. This helps explain the mechanics of sleep deprivation, as keeping monkeys awake for extended periods all but silences their orexin cells. (However, studies show that the exhaustion can be quickly cured with an injection of the peptide.) In many respects, orexin acts like an internal gas pedal, as even slight twitches in the system can dramatically shift levels of activity.

The reason the orexin system is so important is that it links the needs of the body to the desires of the mind. Several studies have demonstrated that the intake of sugar can decrease the activity of orexin cells, which is probably why we want to nap after a carb heavy lunch. This phenomenon also begins to explain the downward spiral of obesity triggered by our warped modern diet. Because we eat lots of refined sugars, washing down Twinkies with cans of Coke, we continually reduce levels of orexin in the brain, which then reduces levels of physical activity. In other words, we get fat and sleepy simultaneously.

However, not every food has such perverse consequences. It’s long been recognized that meals high in protein are both more filling and less exhausting, which is why we’re always being told to snack on almonds and follow the Zone Diet, with its balance of carbs, protein and fat. (This study, for instance, found that protein rich breakfasts significantly improved cognitive performance.) Although the biological mechanism behind this dietary wisdom has always been unclear, that’s beginning to change – we finally understand why consuming protein can be an effective weight loss tool. The answer returns us to orexin.

According to a new paper in Neuron led by scientists at the University of Cambridge, consuming foods high in protein can increase the activity of orexin neurons. This, in turn, leads to increased wakefullness and bodily activity, helping us burn off the calories we just consumed. Furthermore, eating protein in conjunction with glucose – adding almonds to Frosted Flakes, in other words – can inhibit the inhibitory effects of sugar on orexin. The sweetness no longer makes us tired.

The researchers demonstrated this effect in a number of ways. They began in situ, showing that clumps of orexin cells in a petri dish got excited when immersed in a solution of amino acids. (Neighboring cells in the hypothalamus revealed no such effect.) Then, they moved on to in vivo experiments, studying the impact of an egg white slurry of live animals. This protein meal not only increased orexin activity in the brain, but also led to a dramatic surge in locomotor activity, as the animals began scurrying around their cage. The effect persisted for several hours.

The last sequence of experiments explored the impact of different nutrient combinations on the orexin system. Although the scientists assumed that the inhibitory presence of glucose would more than compensate for the excitatory influence of protein, that hypothesis turned out be incorrect. Instead, consuming even a little protein canceled out the curse of sugar, especially when the foods were consumed simultaneously. (When the animals ate protein first, and then swallowed a chaser of glucose, orexin neurons still showed a decrease in activity. So make sure your dessert has some protein in it.)

The importance of this research is that it reveals how the details of a meal – and not just the sheer amount of energy consumed – can dramatically influence the response of the body and brain. Not all calories are created equal; our mental gas pedals are controlled by factors we’re only beginning to comprehend. As Updike surmised, we really are just big bags of tripe, seeking sustenance.

These experiments also document, at a biochemical level, why the modern American diet is such a catastrophic mess. The typical supermarket is filled with processed foods where the only relevant “nutrient” is some form of sweetener. (So-called “added sugars” – they are injected into food during manufacturing – now account for 16 percent of total caloric consumption. That’s 21.4 teaspoons of sugar and corn syrup every day.) While such snacks are unfailingly cheap and tasty, they also lead to sudden spikes in blood sugar and a reduction in orexin activity. We eat them for the energy boost, but the empty calories in these foods make us tired and sad instead. (There’s some suggestive evidence that chronically low levels of orexin can increase the likelihood of depression.) And so we keep on swilling glucose, searching for a pick-me-up in all the wrong places.

This time I mean it: I’m going to start snacking on almonds.

Yay, Kale!

Eat More Kale: A Kale Manifesto With Recipes

I have received more comments about this shirt than any piece of clothing I have ever owned:  my spiffy, turquoise EAT MORE KALE t-shirt.  People stare, laugh, turn their heads to watch me pass on the street, nudge their companions, make grimmacing kale-is-yucky expressions, and–best of all–stop to talk.  I hear that folks love kale, hate kale (a controversial vegetable!), grow kale, have the best kale pesto recipe ever, credit kale with the curing of various ailments.  But the most common comment far and away is this one: “I know kale is good for me, but I’ve just never liked it.”

I have a Kale Calling:  I love kale, and I want everyone to love it as much as I do.  It’s beautiful, easy to grow year round in the Pacific Northwest, is glowing with health benefits, and–when fixed well–is truly delicious.  But let’s be clear.  I’m not talking about that cactus-like winter/Russian kale with the red veins.  If you are growing that, and you think you don’t like kale, and can’t get your kids/sweetie/dog to eat it, then it is time for a kale variety switch.  There are lots of good ones, but my personal favorite is the dark blue/black Tuscan Nero kale, also called “Black Palm.”  It grows into a small palm tree of kale (people sometimes think it’s bolting, but it’s not–it’s flourishing).  The leaves are the prettiest shade of deep blue-green, and it tastes sweet, even when raw, and especially after a frost.

Kale is dripping with radiant health:  vitamin C, vitamin K, iron, beta-carotene, lutein, calcium, indole-3-carbinol (which encourages DNA repair at the cellular level and may block the growth of cancer cells).  Also lots of other things, which I have never heard of and cannot spell, but which are reported to be very good for us, including nutrients that:  improve eyesight, prevent cancer and colds, boost brain function, possess anti-inflammatory qualities, enhance digestion, and, and, and…the list almost literally never ends.  In World War II, the U.K’s “Dig for Victory” campaign (the English version of the Victory Garden), promoted the planting of easy-to-grow kale to help replace nutrients missing from everyday diets because of food rationing.

Still, you can’t just throw the stuff on someone’s plate, steamed until rubbery, and expect them to love it.  No matter how you fix your kale, first remove the thick stems and central vein.  You can do this by folding the leaf over and cutting the stem out with a chef’s knife or, even easier, with kitchen scissors (or any scissors–I also cut pizza with scissors!). Then try this simple, classic Italian recipe:

Kale with Garlic and Olive Oil

Parboil a big bunch of kale in a large pot of boiling water with a couple teaspoons of kosher salt.  Parboil only for 2-4 mintues, until the kale is tender.  Transfer immediately to a bowl of ice water (pluck out with tongs if you want to save the water), then drain, squeeze out all the water you can, and chop coarsely.

Heat 1-2 tablespoons of good, extra-virgin olive oil in an heavy skillet or wok over medium heat.  Add plenty of minced garlic, a pinch of hot red pepper flakes (to taste), and stir until the garlic is fragrant and just begins to color. Toss in the greens, and stir for a couple of minutes until the kale is nicely coated and seasoned.  Add a sprinkle of finishing salt, and some fresh ground pepper.  If you like, serve with lemon wedges to squeeze over the greens.  SO yummy!  This is really wonderful with farro, toasted hazelnuts, and some crumbled gorgonzola.

This day I added a little sauteed zuchinni...

Or try Kale Chips:

Cut stems out of the kale, then chop leaves into two inch pieces.  Toss to coat lightly with a good olive oil, and season as you like–with course salt, fresh ground pepper, a touch of cayenne…

Place the leaves in a single layer on a parchment-coated baking sheet, and pop them in a hot oven, 425 F, for 8-12 minutes.  Keep an eye on the chips!  They should just start drying/curling/coloring, but not become over-brown or brittle.  It’s a fine line.  These are so delicious–just like potato chips, you can’t stop eating them.  Even my non-kale-loving husband munches these till they’re gone.

To successfully freeze kale:  remove stems and lightly blanch as above before freezing.  Remove as much air from the container as possible before putting it into the freezer.  If using freezer bags you can mimic vacuum packing by putting a straw in one side, zipping the bag all the way up to the straw, sucking the air out, then quickly sealing the last corner of the bag as you pull the straw out.  It’s fun.

Try substituting kale for half the basil next time you make pesto.  Try sauteeing the greens in a little butter with some cinnamon, and serve in a roasted half of butternut squash.  Try a lovely harvest season soup of kale, whatever squash you have on hand, tomatoes, and white beans in a nice vegetable stock.  To inspire your kids to eat it, serve with parmesan biscuits (just toss a handful of parmesan into your favorite biscuit recipe).  Try telling us your favorite kale recipe so we can try it!

For your very own hand-screened and dyed “Eat More Kale” shirt, contact Bo, the Eat More Kale guy, at his studio in Vermont.

Coconut Whipped Cream

We love our whipped cream in coffee, on berries for dessert, really on any of our primal desserts.  But it’s nice to have an alternative to dairy and for our Paleo friends.

We thought it would be good to have some cold coconut milk and stuck a can into the fridge for a couple of hours. When we opened it we noticed that it had gotten very thick on top, so we scooped it out and noticed that it had separated from the coconut water. So we added a little cinnamon and a little organic vanilla extract to the thick coconut and whipped it up. To our happy surprise it got thick and creamy immediately, and Oh Wow!!! sooooo good.

We tried it on our Paleo waffles for Thanksgiving breakfast, on top of a pile of berries.  It's great as a treat in coffee.  YUM!

So here are a couple of pictures for you – try it, it is so incredibly easy and completely gluten and dairy-free.

Step 1: Take a “full fat” can of Organic Coconut Milk and place it in the fridge for some time or best over night (in the freezer for 30 min. to an hour if you forget the night before or are short on time).

Refrigerated Coconut Milk being scooped out of can.

Step 2: Make sure that you scoop out all the thickened coconut cream, and that the water is left over. Don’t discard the water, use it to drink or in a shake.

Coconut Water

Step 3: After scooping it out, add a little vanilla, maybe some cinnamon, and whip it in a mixing bowl until it begins to thicken.

Step 4: Enjoy every bite, anyway you like!

New, From the CF Journal Kids!

 

Download the entire PDF recipe here.

Preparation

I'm going shopping for the week, what the heck should I buy?

from CrossFit Verve

Here is one way to approach a week's worth of prep and shopping.  It's Sunday and I know I have busy week ahead of me.  If I don't prep for a few hours today, I will feel the repercussion all week long, by making quick and unavoidable bad decisions.  When I take the time to prep, my whole week runs smoother.  I'm less stressed because I don't have to wonder what, when or where I'm going to eat.  I save time, because I'm not running around getting food.  I save money, because I'm eating out less.

Step one:
Before going to the store, write a menu.  Break it into 4 categories; breakfast, lunch, snack and dinner.  Because I like to keep things simple, I'll keep the same menu all week long and change my meals the next week.  I choose a meal from each category and duplicate that all week long.  Because I am cooking for two, I account to both of our proportional needs. Here is what this week looked like.

Breakfast:
I eat 3 block breakfasts and Matt eats 4, I add the numbers accordingly, they don't need to be exact.  However, I'd like it close so that I either don't run out or don't waste any food.
Eggs-49
Onions-5
Broccoli-2/3 stalks 
Avocado-7
Apple-7

Lunch:
This can be a recipe as a whole(like a chicken salad) or parts, for this particular week I decided to separate it into parts proteins carbohydrates and fats, so I can actually interchange them for lunches and dinners.  Both ways are great.  My recipe is going to be a chicken, a veggie and a fat. I found a crock pot chicken and roasted veggie recipe on the fuel page, I'm going to use those.  Don't worry too much about exact quantities as you are shopping, you will get better and better at dialing this in.

Need:
Chicken-3lbs
Chicken Broth-1pint
Brussel sprouts-2 large bags
Sweet potatoes-4
Onion-2 
Avocado Oil-small bottle 

Already have:
Coconut oil
Thyme
Sage
Ms. Dash
Pepper

Dinner:  I was feeling like there was a lot to prep so far, so I wanted to make it a little easier.  Otherwise, I'd be in the kitchen for 6 hours.  I decided on beef stew for the protein, and the Kale salad on the fuel page. Knowing that I'd be able to use some of the roasted veggies as well for dinner.

Need:
Stew meat-5lbs
Diced tomatoes-1 large can roasted
Kale-1 head
Lemon-2
Ginger-1 small piece
Avocado-7 

Already had:
Romaine-1head
Red peppers-4
Onion-1

Snack: Now I'm starting to get the sense that I'll have a ton of food that I can pull snacks from pretty easily.  However, I decide to get some chicken that I can grill and have cut up ready to go and a few pieces of fruit for extra carbohyrates.

Chicken-4 breasts
Grapefruit-4
Honeydew-1
Oranges-6

What now?

Now I head to the store.  While this is a great outline as to what I need, be flexible when you shop to make life easier on your self, no need to go to three stores when you can just change an ingredient or two. Here is what changed from this list to my actual shopping was;

14 avocados was not only expensive, I felt like we would waste too much.  So I got the packages of just avocados in small sizes.  I ended up getting 5 pack.

I knew that beverages are a key factor in staying on top of my nutrition so I added 8 large mineral waters and 4 large unsweetened iced teas.

Total cost for this list was $180, that's $25 per day for 2 people or $3.21 per meal.  You can't get much cheaper than that.

I'm home now what?

Prep it ALL NOW.  Don't delay or you'll waste food this week.  I started by getting the crock pot chicken going.  Once that was underway, I started the roasted veggies.  Now I have two dishes cooking and I could use the food processor for any additional chopping and prepping of veggies, the broccoli, onions, peppers.  As things get done they get sticky notes of measurements to keep my week math free and I put something else in, the stew, grill, make salad and voila. 3 hours later, yes 3 hours I'm got a stocked fridge and though it tok three hours, it's going to save me double that over the next 7 days if not more.

What's Your Favorite?

The Zone Meal Treasure Chest

A sound nutritional plan sends markers of health in the right direction and prevents sickness.  A solid meal should make you feel more focused and full of energy, in addition to satisfying your hunger. In other words, you should feel "in the Zone."  Being in the Zone is simply finding the right combination, quality, and quantity of marconutrients and timing the meal well - resulting in a beautiful harmonious balance of hormones.

This ideal meal is not going to be the same for everyone.  By following Zone parameters for your body composition, you've only started your path to wellness.  A Zone meal for one person may not be ideal for everyone.  For instance, when I have a meal consisting of 4oz sliced deli turkey, 2 apples, and 12 almonds - I know that this meal will leave me hungry.  Yet, if I have 4oz grilled chicken breast, 2 cups of steamed broccoli, 2 whole peaches sliced up, and 12 almonds - I feel like dy-na-mite!

What I'd like you to do is create a little treasure chest (a shoebox would do) of Zone meals that make you feel great.  This meal should also have a time of day associated with it, i.e. breakfast, post workout, late-night snack...  As you build a menu of Zone treasures, your ability to live in the Zone becomes easier and easier.  This will result in long life of perfect performance, balanced hormones, and high levels of energy.  Okay, totally exaggerating, but you get the idea.

Paleo-Zone Prep For Rush Hour!

Turkey Frittata

Ever have those days when you've overslept?  Wake up in a frantic hurry to get to work on time?  Usually, you give yourself plenty of time to prepare a fantastic meal to get your day started.  Dohh!!  Well now you have a recipe that you can prep for the week just incase you want to hit the snooze button a couple more times.  This will provide you with the protein that you need in the mornings.  

Ingredients:

9oz of ground turkey  -6P
1cup of shredded carrots -1C 
6 eggs  -6P 
2Tbls of fresh parsely chopped  Freebie
1/2cup of chicken broth  Freebie
2tsp of pepper
1/2tsp of coriander
6Tbls of coconut milk -(light is 4F)

Preparation:
Cook the turkey and pre-heat the oven to 350 degrees F.  Mix together all of the ingredients in a bowl. Grease a 9"x9" Pyrex dish with some coconut oil.  Cook the frittata for 35 minutes or until golden brown. Split the frittata into four even portions for 3P .25C 1F.  Serve up with some fruit and avocado to fill out your zone blocks.

Thanks to CF Verve for this idea!

How Much Fish Oil?

 

 

 

 

 

Why a Minimum of 3 Grams?

As those of you participating in the Nutrition Challenge well know by now, you lose one point every day that your fish oil consumption falls below 3 grams (of EPA/DHA).  But why do we place this emphasis on fish oil and not any of the other supplements that may also assist with performance and recovery?  

Try this on for size: aside from preventing coronary heart disease, reducing sudden death cardiac arryhythmia, reducing high blood pressure, and reducing unhealthy blood clotting, fish oil also improves athletic performance.  This increase in performance is attributed to fish oil for two different reasons.  

First, the Omega-3 fatty acids in fish oil have anti-inflammatory properties that are unmatched.  The damage we cause to our muscles while CrossFitting causes inflammation throughout the body.  Because we are suggesting you workout a minimum of 3 days a week (we recommend 5-6), this inflammation might be considered chronically elevated. By using fish oil, the body utilizes Omega-3's to produce hormones that are non-inflammatory, thereby decreasing pain involved with inflammation and allowing you to train harder.

Also, fish oil has proven to lower triglycerides - the storage form of fat.  Triglycerides are associated with abdominal fat and constitute a cardiovascular risk indication.  Omega-3's have shown to decrease the generation of triglycerides in the liver and help metabolize this unhealthy fat as an energy source.  You benefit by decreasing your body fat %, which will prove to increase your performance in the gym.

The recommended dosage to lower triglycerides is 5g (EPA/DHA) per day.  It is recommended that you split your dosage into AM and PM doses of equal amount.  Our requirement of 3g is simply a step in the right direction.  By eating a Paleo (grain free) diet, we reduce the ingestion of unhealthy Omega-6's, which are pro-inflammatory.  We aim to reduce this ratio of Omega-6:Omega-3 to levels that reduce inflammation to improve health and performance.