Nutrition
The CrossFit dietary prescription is as follows:
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
HELPFUL LINKS
CNN new report on why grains are not good for you
Here is a list of a few nutrition websites.
http://robbwolf.com
http://cfscceat.blogspot.com/
http://whole9life.com/category/whole-30/
http://www.crossfit.com/cf-info/start-diet.html
http://www.marksdailyapple.com/get-real-achieve-your-health-goals-lose-weight-get-ripped-stay-motivated/
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
http://gohealthygofit.com/
http://www.paleofood.com/
http://www.thehealthycookingcoach.com/
http://www.zonediet.com/
Here are some places where you can find recipies and meal plans.
http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl
http://www.performancemenu.com/recipes/index.php
http://eatpaleofood.blogspot.com/
http://cavemanfood.blogspot.com
http://liveprimal.com/LPrecipes.pdf
http://www.marianutrition.blogspot.com/
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
Here are two printable food log options
http://robbwolf.com/wp-content/uploads/2008/01/my-nutrition-food-log.doc
http://weightloss.about.com/od/emotionsmotivation/a/fooddiary.htm?p=1
http://www.personal-nutrition-guide.com/food-diary.html#journallist
Here are two FREE on-line food log options
http://www.fitday.com/
http://www.fitclick.com
One on one nutrition consultations
Whether your goal is to lose body fat, gain muscle, get into better shape, improve health, or gain a priceless education, you have made the first step. When you begin your consultations you will be provided with nutrition, and supplement knowlege designed specifically for you. You will learn in depth about the fundamentals of nutrition. Guidelines and progressions are designed according to your personal lifestyle information and body fat statistics ensuring that you get the best education possible and become an expert about your own body. The goals that we set together realistically can be reached because the way that you look at food and exercise will transform your lifestyle. You will be given tools that when implemented will get you that much closer to evolving into the you that you have always wanted. It is my responsibility to nudge you out of your comfort zone and help you to change your lifestyle for results that are dramatic and that will last! It is your responsibility to be committed 100% to learn how to get the results you’ve always wanted. Your first consultation is free contact Rebecca at evolvefit@gmail.com
Cost of one on on nutrition consultations $20.00 per session
