So I was doing a facebook news feed scan and came across an article a fellow crossfit gym posted (Crossfit Solus). So I wanted to share this information because the way it is presented is very simple yet clear. I strongly recommend reading and sharing.
I was reading a statistic in a nutrition book recently, and this is going to shock you...
Now before I tell you the statistic, let's keep an important fact in mind... according to well renowned nutrition author Michael Pollan, and his amazing book called In Defense of Food, humankind has historically consumed approximately 80,000 different species of edible plants, animals, and fungi, and approximately 3,000 of those have been widespread foods of the human diet.
Now get ready for a shocking and appalling statistic... Click to read more!
Sunday, August 7, 2011
Monday, July 25, 2011
Can you lose fat in a certain area?
NO!!! Many people ask or communicate that they want to lose weight in a certain area of their body, i.e. doing sit ups to get a six pack. Not going to work. You must change your lifestyle, incorporate a functional exercise program, build muscle, and eat a healthy array of whole foods which decrease an inflammatory response in your body (Paleo diet, Whole 30 diet, or Primal diet.)
And I must add that, I myself, am not keen on the word "diet". That word makes me want to run from the person trying to coerce me to do it. Yes, even as a trainer and nutritional counselor, am afraid of restrictions. :) But I have learned the importance of maintaining a healthy lifestyle and have restricted myself to break bad habits and create new ones. A must for everyone who wants to take control to live and look healthier.
Eating for a positive outcome is a lifestyle and a choice. You have to accept and attack the change you want in your life.....
So here is a great article explaining where the fat goes. From CNN.
"When you're losing weight, where does the fat go?
(CNN) -- Multiple chins, bulging tummies and flabby arms: It's easy to see where fat accumulates on the body.
When a person starts losing weight, where does the fat go? And what parts of the body can you expect to see results?
Headlines from fitness magazines promise exercises to blast away belly fat and activities to spot-reduce flab. The scientific evidence, unfortunately, doesn't back those sexy headlines.
Here are three things to know about weight-loss and body fat.
You can't change your shape, just your size.
You can't cherry-pick where you shed fat; weight loss doesn't work like a point-and-shoot.
MRIs, CT scans and dexa scans, which use X-ray beams to measure body composition, show no evidence for spot reduction.
"Basically, when we lose weight, we lose weight all over in exactly the proportion that's distributed throughout our body," said Susan Fried, director of the Boston Obesity and Nutrition Research Center at the Boston University School of Medicine.
A pear-shaped woman who loses weight will remain a pear, just a daintier one, say researchers who specialize in body fat. More women tend to be pear-shaped, with fat around their hips and thighs. Men tend to be apple-shaped, because they have fat that accumulates around their waist.
"People come in with unrealistic expectations from magazines and spot-reducing," said Gary Foster, director of Temple University's Center for Obesity Research and Education. "That doesn't happen. When you start to lose fat, it's proportionate throughout your body, whether it's your neck, waist, ankle circumference. You'll come out smaller but have the same body shape."
For most people, the problem is their weight, not their body shape, Foster said. Whether you're a pear or apple may be determined by genetics or hormones.
Not all body fat is created equal.
Men tend to be apple-shaped and carry more belly fat, known as visceral fat. This is a dangerous type of fat because it surrounds abdominal organs and is metabolically active. Essentially, it disturbs the regular mechanisms in your body.
The fat cells release biochemicals that lead to inflammation, which could lead to heart attacks, strokes and joint and muscle pain. This accumulates in the liver, said Dr. Robin Blackstone, surgeon and medical director of Scottsdale Healthcare Bariatric Center in Arizona.
"Fat is basically a store of energy," she said. "When you need energy, you break down the fat. That breaks down into a component called free fatty acid and goes into the liver for energy. When you have a lot of excess fat, it generates so much free fatty acid, the liver can't handle it, so it stores it."
That triggers a host of problems including non-alcoholic fatty liver disease, insulin resistance and diabetes.
"Belly fat is much more harmful than the so-called big butt," Foster said.
The fat in the hips causes much alarm because that part of the body is highly visible. Called subcutaneous fat, the masses of this fat may be unsightly, but scientists believe they're not as dangerous as internal abdominal fat.
Where does the fat go?
Fat cells expand when people consume more energy than they can burn. During weight loss, the cells shrink.
"The fat is a very specialized cell, and it takes basically the fat we eat and it stores it in form of triglycerides," said Fried, who researches how fat is deposited. "It's doing that for the purpose of releasing it when other parts of the body need it."
Humans carry about 10 billion to 30 billion fat cells. People who are obese can have up to 100 billion.
"If anyone of us overeats long and hard enough, we can increase the number of fat cells in our body," Fried said. "When we lose weight, we don't lose the number of fat cells." The size of the cells shrinks, but the capacity to expand is always there. Liposuction can remove fat cells, but this procedure is ideally for people who are not obese. "The fat cells are actually being removed," said Tony Youn, a plastic surgeon who performs liposuctions. "It doesn't mean that fat cells that remain can't get bigger." Despite the extraction of fat cells, the ones remaining can always get bigger or smaller depending on a person's diet and fitness."
http://www.cnn.com/2011/HEALTH/07/22/fat.weight.loss/index.html?hpt=he_t4
"When you're losing weight, where does the fat go?
(CNN) -- Multiple chins, bulging tummies and flabby arms: It's easy to see where fat accumulates on the body.
When a person starts losing weight, where does the fat go? And what parts of the body can you expect to see results?
Headlines from fitness magazines promise exercises to blast away belly fat and activities to spot-reduce flab. The scientific evidence, unfortunately, doesn't back those sexy headlines.
Here are three things to know about weight-loss and body fat.
You can't change your shape, just your size.
You can't cherry-pick where you shed fat; weight loss doesn't work like a point-and-shoot.
MRIs, CT scans and dexa scans, which use X-ray beams to measure body composition, show no evidence for spot reduction.
"Basically, when we lose weight, we lose weight all over in exactly the proportion that's distributed throughout our body," said Susan Fried, director of the Boston Obesity and Nutrition Research Center at the Boston University School of Medicine.
A pear-shaped woman who loses weight will remain a pear, just a daintier one, say researchers who specialize in body fat. More women tend to be pear-shaped, with fat around their hips and thighs. Men tend to be apple-shaped, because they have fat that accumulates around their waist.
"People come in with unrealistic expectations from magazines and spot-reducing," said Gary Foster, director of Temple University's Center for Obesity Research and Education. "That doesn't happen. When you start to lose fat, it's proportionate throughout your body, whether it's your neck, waist, ankle circumference. You'll come out smaller but have the same body shape."
For most people, the problem is their weight, not their body shape, Foster said. Whether you're a pear or apple may be determined by genetics or hormones.
Not all body fat is created equal.
Men tend to be apple-shaped and carry more belly fat, known as visceral fat. This is a dangerous type of fat because it surrounds abdominal organs and is metabolically active. Essentially, it disturbs the regular mechanisms in your body.
The fat cells release biochemicals that lead to inflammation, which could lead to heart attacks, strokes and joint and muscle pain. This accumulates in the liver, said Dr. Robin Blackstone, surgeon and medical director of Scottsdale Healthcare Bariatric Center in Arizona.
"Fat is basically a store of energy," she said. "When you need energy, you break down the fat. That breaks down into a component called free fatty acid and goes into the liver for energy. When you have a lot of excess fat, it generates so much free fatty acid, the liver can't handle it, so it stores it."
That triggers a host of problems including non-alcoholic fatty liver disease, insulin resistance and diabetes.
"Belly fat is much more harmful than the so-called big butt," Foster said.
The fat in the hips causes much alarm because that part of the body is highly visible. Called subcutaneous fat, the masses of this fat may be unsightly, but scientists believe they're not as dangerous as internal abdominal fat.
Where does the fat go?
Fat cells expand when people consume more energy than they can burn. During weight loss, the cells shrink.
"The fat is a very specialized cell, and it takes basically the fat we eat and it stores it in form of triglycerides," said Fried, who researches how fat is deposited. "It's doing that for the purpose of releasing it when other parts of the body need it."
Humans carry about 10 billion to 30 billion fat cells. People who are obese can have up to 100 billion.
"If anyone of us overeats long and hard enough, we can increase the number of fat cells in our body," Fried said. "When we lose weight, we don't lose the number of fat cells." The size of the cells shrinks, but the capacity to expand is always there. Liposuction can remove fat cells, but this procedure is ideally for people who are not obese. "The fat cells are actually being removed," said Tony Youn, a plastic surgeon who performs liposuctions. "It doesn't mean that fat cells that remain can't get bigger." Despite the extraction of fat cells, the ones remaining can always get bigger or smaller depending on a person's diet and fitness."
http://www.cnn.com/2011/HEALTH/07/22/fat.weight.loss/index.html?hpt=he_t4
Wednesday, July 20, 2011
Feel better. Recover Faster.
John is a member at Westlake CrossFit and usually attends 5 days a week. Here is what he has to say about Xtra and what it has done for him.
"I am amazed by the results I have gotten from taking Xtra. After 2 weeks, I had noticeable more energy, especially in the afternoon. I would describe the energy as a calm sustained energy with no anxiety or hyperactivity. Xtra has allowed me to be more efficient and focused at work, allowing me to accomplish my daily tasks in a fraction of the time. The best part about Xtra is that it has significantly increased my body’s ability to recover from intense physical training. It was getting to the point that after my crossfit workouts, I was waking up, getting out of bed hunched over in pain walking like Ozzy Osbourne. After a couple of weeks, I woke up one morning realizing that I was no longer feeling like I was the loser of a UFC fight. Another interesting thing is that I noticed that minor cuts and scrapes were healing a lot quicker too."
Here is a link to a video that can give you a little more info on what Xtra can do for you. http://bcove.me/hbgz3he6 Or read below.
Upgraded with Ashwagandha! Advanced Cell Renewal
All the things we enjoy in life are compromised by inadequate repair or excessive damage, and you are left to live with the degenerative effects it produces. Xtra™ is an advanced cell renewal formula which will help you to renew and restore your cells to function at their optimal levels.
It is a scientifically formulated nutritional and active-botanical supplement that promotes vital energy, supports mental clarity and focus, helps manage stress, and promotes joint comfort and flexibility. While taking Xtra™ you will feel an increased sense of energy and vitality.*
• Promotes Vital Energy: Contains bioenergetics to optimize cellular energy production.*
• Supports Mental Clarity and Focus: Provides powerful antioxidant protection to positively impact overall brain function and sharpness.*
• Helps Manage Stress: Includes ingredients to relax and empower the brain to face the demands of everyday life.*
• Promotes Joint Comfort and Flexibility: Scientifically formulated with Protectin™ to dramatically improve joint comfort and mobility.*
If you would like to give Xtra a try here is the link to purchase http://jarrodfreshour.myunivera.com/about.
"I am amazed by the results I have gotten from taking Xtra. After 2 weeks, I had noticeable more energy, especially in the afternoon. I would describe the energy as a calm sustained energy with no anxiety or hyperactivity. Xtra has allowed me to be more efficient and focused at work, allowing me to accomplish my daily tasks in a fraction of the time. The best part about Xtra is that it has significantly increased my body’s ability to recover from intense physical training. It was getting to the point that after my crossfit workouts, I was waking up, getting out of bed hunched over in pain walking like Ozzy Osbourne. After a couple of weeks, I woke up one morning realizing that I was no longer feeling like I was the loser of a UFC fight. Another interesting thing is that I noticed that minor cuts and scrapes were healing a lot quicker too."
Here is a link to a video that can give you a little more info on what Xtra can do for you. http://bcove.me/hbgz3he6 Or read below.
Upgraded with Ashwagandha! Advanced Cell Renewal
All the things we enjoy in life are compromised by inadequate repair or excessive damage, and you are left to live with the degenerative effects it produces. Xtra™ is an advanced cell renewal formula which will help you to renew and restore your cells to function at their optimal levels.
It is a scientifically formulated nutritional and active-botanical supplement that promotes vital energy, supports mental clarity and focus, helps manage stress, and promotes joint comfort and flexibility. While taking Xtra™ you will feel an increased sense of energy and vitality.*
• Promotes Vital Energy: Contains bioenergetics to optimize cellular energy production.*
• Supports Mental Clarity and Focus: Provides powerful antioxidant protection to positively impact overall brain function and sharpness.*
• Helps Manage Stress: Includes ingredients to relax and empower the brain to face the demands of everyday life.*
• Promotes Joint Comfort and Flexibility: Scientifically formulated with Protectin™ to dramatically improve joint comfort and mobility.*
If you would like to give Xtra a try here is the link to purchase http://jarrodfreshour.myunivera.com/about.
Sunday, July 17, 2011
A Rawsome thing to try!!
This delightful treat was shared to me from a new client of mine, Darlene... Feel free to change it up.Try a different nut. Put a different fruit. Try it at breakfast or for a hearty snack. Maybe even add some spices. Have fun making it your own.
Rawesome Recipe:
hand full of fresh spinach
hand full of shredded carrots
1/2 apple
10-12 almonds
Grind up and eat!
And a short update of my 21 day challenge... Im on day 13. I have 8 more days to go. Yesterday and last night was my hardest day. But it was more of the type of activity I chose to do. I went to the lake. So I was craving a social beverage. Then I didnt plan my evening dinner too well and I was just rampaging on some fruit, way past my alotted amount for the day. Im just glad I did not give into my sweet tooth for some ice cream. So I feel great today and look forward to the week ahead!
So I would like to know what all of the other people going through a challenge have trouble with? Have cravings for? What kind of moods spark these cravings? Shoot me an email or comment. I would love to know!
Hope you all had a great weekend!
Hope you all had a great weekend!
Wednesday, July 13, 2011
Love my newly found Veggies!!!
Skillet Success
Fantastic Plating! (Thank you Katy)
Cooked to Perfection!So I experimented with the new veggies; kohlrahi and broccolini. Let me tell you. They were surprisingly awesome! Kohlrabi might be my new favorite...
First, I started by seasoning the grass-fed center cut tenderloin! Mmmmmm. Then I cubed the kohlrabi, cutting away the outer layer. Then I sliced them into cucumber-like slices. At this point I was very skeptical about how they were going to turn out. Then, I sauteed them with ghee until they were hot and seasoned with Himalayan Pink Salt and fresh cracked pepper. It did not take long to cook at all. As for the taste, it has the consistency of a cucumber but sweeter. Like a sweeter broccoli (it is in the broccoli family.)
First, I started by seasoning the grass-fed center cut tenderloin! Mmmmmm. Then I cubed the kohlrabi, cutting away the outer layer. Then I sliced them into cucumber-like slices. At this point I was very skeptical about how they were going to turn out. Then, I sauteed them with ghee until they were hot and seasoned with Himalayan Pink Salt and fresh cracked pepper. It did not take long to cook at all. As for the taste, it has the consistency of a cucumber but sweeter. Like a sweeter broccoli (it is in the broccoli family.)
After I put the kohlrabi aside I put the broccolini into the same skillet and started to lightly saute them until hot. Then I poured olive oil over them with Pink salt and pepper. The broccolini was not as strong as broccoli. A little milder on the stomach as well. It was good but not as good as the kohlrabi in my opinion. Katy may think differently. I think she liked the broccolini more.
I chose to cook the broccolini in the skillet, opposed to steaming because I do not like "soft" veggies. Cooking them the way I did kept them crisp!...
Obviously, I grilled the tenderloins to perfection and plated an amazing dinner!! I highly recommend this meal to anyone. I also recommend trying the kohlrabi!
Obviously, I grilled the tenderloins to perfection and plated an amazing dinner!! I highly recommend this meal to anyone. I also recommend trying the kohlrabi!
I hope everyone's new veggie adventure is going or went as well as mine. Cant wait to hear about it!
Friday, July 8, 2011
Veggie Variety
Broccolini and Kohlrabi (above)
Vegetables are very important to our vitamin, mineral, fiber, antioxidant, and phytochemical levels. All of which help fight off numerous ailments. When we think about Paleo Diet and Zone Diet, most people just hear "diet." And to avoid the dreaded "diet," we stick to things we know and are comfortable with and do not add variety. I, myself, am guilty of this. However, I found in my own experience, that adding variety to all facets of the paleo lifestyle can and will help you succeed into a paleo lifestyle instead of a "diet."
So just like our CrossFit workouts, our vegetables should be highly varied. We should be experimenting with many more colors and varieties. Visit a chinese grocery store, become familiar with the unfamiliar. Click here for a list of local Asian markets. Have fun and be open. You may find a new favorite!
This is why I am writing this blog. To challenge myself and all other Summer Shakedown participants. To earn an extra 20 points in the challenge, you must: 1) Try a new vegetable you have never tried, 2) Take a photo and send it to jarrod@westlakecrossfit.com, 3) Post your recipe and your thoughts on the Westlake Crossfit site.
Above you see I have chosen Broccolini and Kohlrabi. Broccolini is milder, sweeter, and more tender than broccoli and asapragus. Kohlrabi is similar to those of a broccoli stem or cabbage heart, but milder and sweeter, with a higher ratio of flesh to skin. The young stem in particular can be as crisp and juicy as an apple, although much less sweet. So it will be interesting to see what comes of the kohlrabi.
3...2...1... Have Fun!!
Tuesday, July 5, 2011
Going Public (Cant Sleep)
Alright ladies and gents... I am back. Im on a 21 day challenge,which started today. Its essentially the Whole9 but only 21 days. They say 21 days is the the "magic number" to create new habits. And as a coach at Westlake Crossfit I have failed to lead. So here I am, making it public, for all to see. I am going strict! Day one. Was pretty easy. I was a bit tired through the day and I had a little craving for something sweet after dinner and then come to find out I accidentally cheated ( a paleo dessert which had cocoa in it).. So I messed up... Doesn't give me any reason to stop! Im gonna come strong tomorrow and start training a little more regularly. So here is to you, all members, and clients. Give me flack, hold me accoutable! I want to lead and encourage you the right way!.. By ACTION!
Subscribe to:
Posts (Atom)