Here is another installment of our Coach-speake talks. This is from Coach Ben and his topic is Nutrition. Food is for fuel. Delicious fuel! Hello all, I would like to take a couple minutes of your day to talk about nutrition in and out of the gym. In this article I’m going to discuss nutrition very narrowly but nutrition is very specific, so if you would like to get more in depth with your nutrition needs & goals please pull me or one of the other coaches aside so we can get some sort of individual nutrition plan. We all have different schedules which might include a busy day of work, a car full of kids, a new baby in our life, or a day full of stress. In and all these situations we need to make time for our bodies and get them what they need to keep moving as efficiently and smooth as a Ferrari. A Ferrari takes the very best in fuel to run, just as our bodies should. If we eat that cheeseburger or highly processed candy bar you might feel good during that sugar high but when it comes to performing at your best in the gym, poor nutrition choices will not lead to the outcome you are striving towards. We need to change our “diet” to a lifestyle. Looking at your meals throughout the day is our first step in changing how we eat. We need to make sure to include lean meats, plenty of vegetables, some fruits, and lots of healthy nuts and seeds. Basically we need whole foods and no highly processed foods. To secure our goals and have a healthy lifestyle we need to stick to the code 80/20. 80/20 means we need to eat clean 80% of the time with 20% of the time being that meal we only eat just so we don’t die of starvation or when we go out with friends and families and enjoy life and maybe the worst example I can give is the Texas State Fair. Go with the turkey leg…it’s “paleo”! Time is short for all of us and you might be thinking in the back of your mind, “When would I have time to cook these meals?” Make time is what I say or you could just hire a chef to cook all your meals, but then who has that kind of money so I say again, make time to take care of yourself. Your “other” plans can wait because in the end your body and health is what is most important, Netflix can wait for 3 hours. I choose 3 recipes on Sunday to prepare and cook for the week. I finish these meals within 2-3 hours and the biggest chunk of time is spent cutting up those highly nutritious vegetables full of antioxidants, polyphenols, and vitamins which lead to gains or losses you want. Many grocery stores have pre-cut vegetables and fruits but you will pay a premium for these since the best part is done for you. One last thought is getting together with your fellow crossfitters who might have the same goals as you and taking a Saturday or Sunday afternoon to get together to cook meals and then split the price and delicious outcome. Someone once said work smarter not harder….this doesn’t just apply in the gym but in our daily lives as well. In the end if you do not wish to get an individual nutrition plan and you just want a quick how to then remember this: Eat whole foods, they are your only fail safe. We hear stories everyday about people who develop stage four cancer and have 30 days to live. These people survive because of what they ate, not what their medical doctors prescribed to them. Love your body and feed it the good stuff. Here is my breakfast every day of the week. This meal supplies me with breakfast for at least 4-5 days. 1 of each: green, red and yellow bell pepper 1 poblano pepper 1 jalapeno pepper (deseed) 1 yellow onion 1-2 sweet potato(s) 1 package of spinach, kale or mixture of the two (about 4 cups) 1 pound of sausage, bacon, or ham 18 eggs Preparation: Turn oven to 350 degrees. Cook the sausage till done. I like to take the sausage out of its casing so it’s nice and crumbly and gets all around my breakfast casserole. Add some coconut and sauté vegetables till just about soft. Grease 13 x 9 baking dish and pour all the goodness into the pan then scramble eggs and pour over the top. Put in oven till middle is stiff and no movement is seen when lightly shook or about one hour. Depending on how much you put in the pan it might take longer to cook.
Posted on: Fri, 14 Mar 2014 17:02:17 +0000
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