Tuesday 100126

CFB is happy to have two of our Plank Owners back stateside for a couple weeks!
Welcome home Van & Jules!

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Free Performance Nutrition TownHall Meeting
Tuesday, February 2nd 7-9pm

“Get what you really need… and get it for FREE!”

Spend a few hours with Chef building and refining your foundation to greater performance, fundamentally better health and finding out the answers to your specific questions on how to fuel your goals and your everyday. Paleo, Zone, Performance Zone, Pre and Post Workout Nutrition, Supplementation, Intermittent Fasting, Fueling for Growth… and whatever YOU decide we should cover! YOU tell ME what you want to know!

The Meeting is now FREE !!

The fact is I have the best job in the world: I get to help people make radical, positive changes in the quality of their life and empower them to share the knowledge to help others. How cool is THAT ?! Sometimes I have to pinch myself! So it’s time to get everyone on board with the most important and profound thing you can do for your atheltic performance, your body composition, your health, your family’s health, your life . Time to remove any barrier or excuse preventing you from taking that first step.

So… Let’s do this meeting for free. Really.

The only ‘price of admission’ is that you PARTICIPATE!! You have to email me your questions about food, nutritional science, supplements, recipes, eating on the road, etc… all topics food and performace related are open season. So, if you’re serious about your fitness and health, be MY GUEST this coming Tuesday evening.

February 2nd, 2010 from 7-9:00 pm, email to reserve a space now! Deadline for adding your topics/questions to main lecture is this Sunday and no questions, NO ENTRY!! You have to actively participate to make a difference in your life, so you have to participate here, too! So email me with what YOU want to meeting to cover ASAP!! Remember, YOU decide what this meeting is ultimately about.

Get More Info Here

WOD:

Preheat:

Two Rounds:

Standard CFB Warmup (click for demo)

Buffet:

Push Jerk 3-3-3-3-3

-rest five minutes-

‘Next of Kin’

5 rounds, Continuously running clock.

1 minute Row for Calories
1 minute Inbred Cousins for max reps
1 minute Pushups for max reps

Score is total of calories and reps

Dessert:

All the major abuse groups were covered in the Buffet, so digest by Foam Rolling the Big Four.

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Food for Thought:

Glycemic Index vs. Glycemic Load
from FoodRenegade.com

Thanks to the low-carb craze and the rise in adult-onset diabetes, “glycemic index” is swiftly becoming a household phrase. The glycemic index of a food is the measurement of the effects of the carbohydrates in the food on blood glucose levels. But do you really know what it means?

Supposedly, foods that score high on the glycemic index should be avoided because they promote higher insulin levels. Increased insulin in the bloodstream, of course, makes your body stop burning fat as a fuel and store excess food-energy (calories) as fat. Common theory supposes that a low glycemic index makes a food good for you, and a high glycemic index makes a food unhealthy.

This causes many people to avoid eating fruits & many of the sweeter/starchier vegetables.

This is a mistake.

While it is true that increased insulin levels essentially make you fat and increase your risk of developing diabetes, the thing that promotes higher insulin levels is a high glycemic load, not a high glycemic index.

The glycemic load is calculated by multiplying the glycemic index of a food by the amount of carbs in a 10 gram portion of the food.

So, for example, take the following refined foods as an example:

Shredded Wheat Cereal

Glycemic Index: 69     Glycemic Load: 57.0

Bagel

Glycemic Index: 72     Glycemic Load: 38.4

Cornflakes

Glycemic Index: 84     Glycemic Load: 72.7

Now, compare that to the following relatively high glycemic index vegetables and fruits:

Beets, boiled

Glycemic Index: 64     Glycemic Load: 6.3

Bananas

Glycemic Index: 53     Glycemic Load: 12.1

Sweet Potatoes

Glycemic Index: 54     Glycemic Load: 13.1

Carrots

Glycemic Index: 71   Glycemic Load: 7.2

As you can see, the glycemic load in these fruits and vegetables is considerably lower than the glycemic load of refined grains, even refined whole grains.

Truly, it’s not hard to see that the processed cereal grains are the real culprit when it comes to weight gain and blood sugar disorders.

My point?

Eat your fruits and vegetables! All of them! Any kind you like! And do it without guilt.

If you’re really trying to lose weight, you may want to lay off the starchier tubers and root vegetables to speed up the process. But from a strict maintenance or health point of view, you should embrace all the vegetables and fruits you feel like eating.

I recently got a review copy of The Garden of Eating in the mail (a Weston A Price / Primal Diet / Hunter-Gatherer Diet inspired cookbook perfect for those going grain and/or dairy free). I’m completely in love with this book. I probably like it even more than Nourishing Traditions. (I’m going to try out a few recipes over the next couple of weeks and post them here for you, along with a review of the cookbook.)

Anyhow, I agree with Rachel and Don Matesz (the authors) when they write, “It would be a major challenge to overeat vegetables and fruits. The average woman who needs at least 1500 calories per day would likely find it very difficult to eat 15 large potatoes or bananas. In general, vegetables and fruits fill you up long before you can eat enough to fill you out.” (page 35)

So, eat your fruits and vegetables. And don’t feel guilty about saying YES to sweet potatoes! (You might want to try out this recipe for Savory Sweet Potato Fries w/Chipotle & Cilantro Mayo, or these Mouthwatering Sweet Potato Latkes.)

(photo by protoflux)

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