DAY 9 Nutrition & Weigh-in/BF

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Owen Stewart
6 years ago
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1 DAY 9 Nutrition & Weigh-in/BF Lecture: Nutrition "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat" Coach Greg Glassman (Founder and CEO of CrossFit) Macro Nutrients: Protein / Carbs / Fats 1. Protein (definition): Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies. So yeah, they are kind of important. Without protein you die. It is crucial to our existence (plant based diets, vegan and vegetarian, don t work). Every meal you eat needs to have protein in it and you will need to design your meals around your protein source. Good Proteins: Grass-fed, Grass-finished Beef Wild Caught Fish Free Range Chicken and Eggs Free Range Pork Wild Game (deer, elk, buffalo) Some Cheeses (no RHBT hormone) Some Protein Powders (no soy, preferably grass fed whey) Bad Proteins: Soy Proteins Grain-fed, Grain-finished Beef Farm Raised Fish Industrial raised and processed Chicken, Eggs and Pork Highly processed Cheese 2. Carbohydrates (definition): Any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body. Carbs are also important, but you can technically live without carbohydrates (which can lead the body into a state nutritional ketosis). High carbohydrate diets consisting of refined starches and sugars (bread, pasta, potato chips, pastries, candy, soda, etc.) can lead to excessive fat storage, type 2 diabetes, metabolic syndrome, high blood pressure and a myriad of other health risks. Good Carbs: Vegetables Asparagus Broccoli Lettuce Kale Brussel Sprouts Cauliflower Green and Red Peppers Mushrooms Onions Spinach Artichoke Beans/Legumes Corn (watch for GMO) Brown Rice* Sweet Potatoes* White Potatoes*

2 Bad Carbs: Bread Pasta Bagels Pastries Pizza White Rice* Potato Chips Candy Sugar High Fructose Corn Syrup Agave Nectar Soda Basically you should avoid all the good tasting food you have grown to love over the years. Side note: If unavoidable (or if indulging in a weekly cheat meal) go for the non-gmo/organic version of the avoided carbs. You won t feel as crummy, and the damage won t be as bad. Fruits: Fruits are generally a good carbohydrate source, especially the fruits listed below. Do your best to buy the highest quality fruits and veggies. Strawberry Blueberry Blackberry Raspberry Apple Orange Banana Mango Peach Grapes Here is the dirty dozen and the top 12 fruits and veggies, it is recommend that you purchase organic to avoid unnecessary pesticide sprays: Dirty Dozen (buy organic): Apples Celery Tomatoes Cucumbers Grapes Nectarines Peaches Potatoes Spinach Strawberries Blueberries Sweet Bell Peppers * Also: Green beans and kale are moving up on the most sprayed list as well. Here are the Clean 15. These are the fruits and veggies that you can eat conventionally because they are not sprayed as heavily with pesticides.

3 Clean 15: Onions Avocado Corn (watch for GMO) Pineapple Mango Sweet Peas Eggplant Cauliflower Asparagus Kiwi Cabbage Watermelon Grapefruit Sweet Potatoes Honeydew Melon 3. Fats(definition): Fats help the body absorb necessary fat-soluble vitamins (vitamins A, D, E and K), Dietary fat also helps keep hair and skin healthy, insulates the body, protects organs and fills fat cells. The types of helpful dietary fat are mostly unsaturated. Monounsaturated fat this is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFA s) improves blood cholesterol levels, which can decrease your risk of heart disease. Dietary fat is essential for life. You will die if you do not consume fat. Don t let the term fat confuse you, though. Dietary fat and body fat are two different things (dietary fat should really be renamed). To be clear, dietary fat consumption does not lead to body fat storage. Eating too much of the wrong type of carbohydrate does. Good Fats: Avocados/Avocado oil Olive Oil (not cooked) Olives Coconut Oil/Milk Almonds* Macadamia Nuts Brazil Nuts Walnuts Grape Seed Oil Ghee Omega-3 Fish Oil (wild caught) Butter from Grass-fed cows Bad Fats: Vegetable Oil Cotton Seed Oil Corn Oil Trans Fat Butter from Grain-fed cows Peanut Oil Crisco Soybean Oil Safflower Oil Note on Animal Fat (Saturated). If you are consuming an animal that ate what it was designed to eat throughout its life span (not grains or any other food to fatten up the animal to increase profits), then the saturated fat is not bad for you. If you are eating the meat from an animal that ate grain it s entire life and had to be injected with antibiotics, then the saturated fat is bad for you. Don t over complicate things, and vote with your fork and consume the highest quality meat you can find.

4 Quality, Quantity, and Timing: Quality: organic foods, free range/wild caught, avoid "chemicals and food like" products if it didn't exist 100+ years ago don't eat it. If you can t pronounce it, don t eat it. Quantity: protein, carb, fat (steak, sweet potato, almonds) 1/3 of each 3-5 meals a day Spaced out every 3-4 hours All meals need to be based around protein source Size: Palm (Protein) Whole Hand (Carbs) Cup of Hand (Fat) Timing (based around workout): M1 M2 Workout M3 M4 M5 Example Day: M1: 4 eggs, 4 slices of ham, hand full of raw unsalted mixed nuts, 2-3 dried mango slices, 1 serving of SFH Fish Oil, 1 Capsule Vitamin D (5000 I.U.) M2: Coach Orion s Green Smoothie : Blend together: 1cup Frozen Spinach, 1cup Frozen Kale, 1cup Coconut Water, 1/2cup Frozen Blueberries, 1cup Ice, 1tsp Almond Butter, 1scoop SFH Protein (chocolate) M3: Rx d Bar, 1 scoop SFH Protein M4: Grass fed burger (leftover protein source from prior nights dinner), hand full of raw unsalted mixed nuts M5: Steak, side salad (mixed greens, tomatoes, cucumber, carrots, lemon herb dressing), broccoli w/grass fed butter Resources: Web: marksdailyapple.com thepaleosolution.com Books: The Zone Diet The Paleo Diet The Paleo Solution The Primal Blue Print Netflix: Cooked The Human Experiment Fed Up Sugar Coated

5 Guidelines: 1) Diet = Lifestyle 2) Investment = Success 3) Cook the majority of your meals (96%). 4) Know where your food comes from, don't support inhumane corporate farming. 5) Avoid "chemicals and food like" products if it didn't exist 100+ years ago don't eat it. 6) Eat food with as few ingredients as possible (ex: Steak = 1 ingredient) 6) Lead from the front. Follow the rules and guidelines when feeding your family. Children don't know better and will eat what you feed them! 7) Educate yourself and pay it forward. Tips: 1) 30 in 30 rule (eat 30g of protein within 30min of waking up). 2) Strive for at least 20g of protein per meal. 3) If you have to ask, don't eat it. 4) Eat the same few meals over and over again, especially for breakfast and lunch. 5) Plan and make your meals in advanced. 6) Cook all your meals (96% minimum). 7) Limit fruit consumption. 8) Avoid Temptation (leave it at the store) RECOVERY: 1) Sleep 8-10hours/night in a completely dark and cool room. 2) Drink lots of water, 3-4L per day (non-fluorinated). 3) Active Recovery 30-60min/day (walk, easy row, easy bike) 4) Experiment with other methods of recovery: Chiropractic Care, Massage, Acupuncture, Cryo-therapy, Cupping, Ice Baths, Contrast Showers, Yoga, Foam Rolling, etc

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