CHALLENGE ~ FINAL WEIGH IN
Friday, March 5th is the final weigh in for all food challenge participants.
We will be having a gathering on Friday evening @ 6pm.
We will provide a few different healthy dishes to taste. If you would like to attend, please RSVP to Dave or Lisa personally or send Lisa an email @ livelongfitness@live.com
All clients are welcome, hope to see you then
A Quick Minute
I wanted to take a quick minute to talk about frustrations that seem to surround food, and weight loss. Food is often made to be very complicated, and at some level it can be, but by in large it is simple. Consume lean proteins, vegetables and some fruit every 4-5 hours and get some quality fat in there also. Refrain from consuming any rice, grains, breads, pasta and sugars and engage in some form of physical activity most days. A big problem that I see, and run into personally, is comparing. Comparing what you eat to what your friends eat and making judgements and decisions from that. We all have friends who can eat anything and look and perform great; I just need to know that I am not that guy, and you are probably not either. It isfrustrating to have to work harder than others, or even harder than you think you should but it is what it is. From a personal level, I have to eat a far cleaner diet than most to get even a fraction of the reuslts. It is frustrating, but I strive to push ahead. Shows like the Biggest Loser are great but they do show an unrealistic weight loss. If you are not gaining weight and are very slowly dropping weight, that is the best scenario. Nearly every study shows that faster weight loss leads to faster weight gain. One pound here and there is where you want to be. Also, when possible focus on how you feel and perform. When you are getting stronger and faster in your work outs, your weight will eventually settle with a decent diet, and change with a good one. Please stop beating yourself up. This leads to the ups and downs of diet, the starting and stopping. Keep it simple and consistent.
High-tech tomatoes. Mysterious milk. Supersquash. Are we supposed to eat this stuff? Or is it going to eat us? ~Annita Manning
Close your eyes and think about genetically modified crops. Now what do you see? Green fields of lush, pest-resistant, hardy crops? A ghoulish cast hovering above insidious kodachrome orbs they call GM tomatoes? Hordes of protestors in t-shirts and Converse sneakers? Hungry children being fed? A Pandora’s Box?
Applaud or curse, the U.S. allows the planting of GM crops, while many countries do not. It also doesn’t mandate labeling of genetically modified food, as do Europe and many other countries. These circumstances have, experts agree, allowed food made with genetically engineered ingredients to be included in approximately 70% of food in typical grocery stores.
It has also allowed the public to be relatively unaware of the increasingly prominent role of GM food in the typical American diet. A poll by The Washington Post showed that some 60% of respondents believed they had never eaten genetically modified food, which seems remarkably unlikely given their prevalence.
With the recent FDA approval of animal products from cloned animals, however, a lot of people are sitting up and suddenly listening. While 46% of people in the above poll opposed food from genetically modified crops, 60% were uncomfortable with the idea of products from cloned animals. Only 22% said they were comfortable with the option of cloned animal products.
We thought we’d take a closer look at some of the issues and arguments being bantered about.
“The Unknown”
For a lot of people, the specter of GM foods looms so insidiously because of the unknown dimension of this technology and what can happen to it (and its consumers) in the real world. The question of regulation and testing is a hot button issue across the globe. Dr. Margaret Mellon of the Union of Concerned Scientists explains, “Lots and lots of people — virtually the entire population — could be exposed to genetically engineered foods, and yet we have only a handful of studies in the peer-reviewed literature addressing their safety. The question is, do we assume the technology is safe based on an argument that it’s just a minor extension of traditional breeding, or do we prove it? The scientist in me wants to prove it’s safe.”
The FDA, for its part, asserts that GM foodstuffs are the most highly regulated food products in the country with a system of individual consultations with companies that apply to grow and market their GM crops. The process, which takes several months, involves not only the FDA but the EPA and Department of Agriculture.
Allergens
The concern of many here revolves around the process of inserting a gene from another organism, whether it be animal or plant, into another. Though you may think you’re buying a carton of grape tomatoes, what if the engineering process for it used, say, fish, to which you have a dangerous allergy?
According to the FDA, most food allergies can be traced to a handful of foods, including wheat, fish, eggs, shellfish, cow’s milk, tree nuts, and legumes (peanuts and soybeans in particular). If a food product contains a gene from one of the common allergy sources, the company must say so on the label “unless it can show that the protein produced by the added gene does not make the food cause allergies” through animal studies. We imagine this reassurance results in varying levels of comfort, especially if you’re allergic to pineapple.
Super Bugs
One of the selling points of GM crops is their engineered pest and disease resistance. It’s an appealing argument: the end of chemical pesticide and herbicide use. Yet, the specter of evolving tolerance looms. What if bugs or bacteria develop a tolerance for the engineered insecticide or bacterial resistance? What consequences are there in the long run from using antibiotic genes in crops that will be eaten by humans and foraging animals as well as livestock?
Small Farms versus Large Biotech Firms
Because GM seeds are more expensive, some critics say that small farmers won’t be able to afford them and won’t be able to compete with larger, industrial farms. Still others argue that creating a system that makes farmers dependent on biotech firms for seeds each year (GM crops are now engineered to create sterile seeds that cannot be used for the following year’s crops.) puts too much power in the hands of biotech firms.
On the flip side of this coin, others argue that small farmers will save money by not having to purchase expensive pesticides and herbicides. Plants can also be engineered to work within a wider variety of conditions, including the ability to grow in saltier soil or to resist frost by incorporating an antifreeze gene. (Yum!)
Food for the Poor
A common argument for GM crops is the ability to engineer crops that can grow in any environment, in denser conditions and with added engineered nutrients that will “go farther” in feeding a population.
Critics argue that the use of GM crops only makes poorer countries beholden to rich corporations and doesn’t solve the problems of distribution and power, which many see as the central causes of poverty and starvation across the globe.
Biodiversity
A couple weeks ago news about Norway’s “doomsday vault” hit the presses. The vault, which is carved into the side of a mountain on a remote island north of Norway’s mainland, will preserve a representative cross-section of the world’s crop seeds in case of a global catastrophe. Though the vault’s plans were made public more than a year ago, it was back in the news after receiving its first shipment of seeds.
Clearly, preserving the world’s plant diversity is important stuff. But should we really just be locking away the remnants of the biodiversity nature developed over millions of years? Other seed preservation organizations argue that an ample number of hardy, nutrient-rich, naturally pest-resistant crop species exist within so-called “heirloom” and indigenous varieties that evolved with a region’s variations of climate, pests and diseases. For instance, the National Research Council asserts that reinstituting Africa’s “lost crops,” including indigenous fruit trees, could help alleviate hunger and environmental devastation caused by the toll of conventional agricultural development.
Do we understand the impact of national or even global crop “monoculture,” particularly when the crops are laboratory creations with little “test” time in the complexities of the real world?
It’s a lot to digest – or not. Industry specialists on both sides of the debate suggest that consumers who wish to avoid GM products look for the “100% organic” label on the groceries they buy. Foods with this label legally must not contain GM ingredients. As for those customers who support GM food development, they will likely be able to take advantage of an increase in those products during the next several years.
Article by Mark Sisson
Romaine Lettuce
Huh? I have been chowing on Romaine quite a bit lately. Low calories, low GI, and super useful. It has a great texture and good crunch. HERE is a nice piece on some of the health benefits. Health aside, I like it because I can do a ton with it.
1) Salads. Chop it and dress it for a nice salad. I use Lemon juice, olive oil, garlic and ancho chili powder.
2) Breadless sandwich. Wrap some clean deli meat (Boars Head) with some Avocado slices,smoked salmon and onions....endless combos.
3) Tacos. Ground chicken and onions with shredded lettuce, pico de gallo, yum!
4) Grilled Caesar. Mashed Avocado with garlic, pepper, lime juice and anchovy paste dressing drizzled over warm Romaine. Olive oil a pan and cook Romaine until slightly wilted gives you a great grilled flavor!
Overcoming Plateaus
Plateaus are common with diets, as much as they are when training. If your diet was similar to the average American diet you probably saw drastic results when you switched to a more Zone favorable way of eating. Many people do nothing but dump grains and see HUGE changes in 1-2 weeks. It is easy to stay motivated when things are going like that. When those initial changes slow or even stop, it's time to dig deeper. This is where protein requirements and food quality come into play. If you get "stuck" the best way to get moving again is to understand what is going on. How has your logging been? If you don't have good data, it is harder to make those changes. If you are stuck try these fixes:
1) PLAN and PACK! You know what you need to eat, but are you planning your days and making sure you have the food you need?
2) LOG LOG LOG! Data points are the key here! If you don't log you have no idea what is going on, and neither does anyone else.
3) NO CHEATS! Take out cheat meals for a set amount of time. 14-30 days or until you hit a certain goal.
4) Talk to people. Use those around you, both trainers and friends. You are all unique, but often your problems are very similar and others will often have a simple fix.
Whole 9 Food Seminar
**Whole9 Nutrition Workshop – Tuesday May 4, 2010 @ 4PM– $60**
Join us as we welcome Dallas Hartwig and Melissa Urban, founders of Whole9, for a practical, straightforward, interactive discussion on the important role nutrition plays in your overall health and fitness. In this two hour workshop, you’ll learn:
- How certain food groups are negatively impacting how you look, feel and perform, even if you don’t immediately notice their effects
- What you should be eating to look, feel and perform your best – and why you don’t really need to weigh and measure all your food to achieve excellent fitness levels
- How to break unhealthy patterns, habits and cravings related to food, and change the way you eat for the rest of your life in a healthy, balanced, satisfying and sustainable manner
- How to make food work for you by speeding up the healing process – and how poor food choices contribute to keeping you sick, weak and injured
- How to manage healthy eating under any circumstance – while traveling, at home with the family, during social events or in a business setting.
- The best way to incorporate “cheats” into your diet, enjoying the foods you really want without compromising your overall health and fitness goals
Workshop Instructors:
Dallas Hartwig has a BS in Anatomy and Physiology and an MS in Physical Therapy, and has been a practicing physical therapist since 2001. He has served as co-owner and trainer with CrossFit Whole9 since the affiliate opened in March 2009.
From Dallas: “I believe that a high intensity exercise program is both effective and sustainable life-long, when combined with good nutrition and recovery practices. I find myself educating my PT patients about nutrition, sleep, active recovery techniques, and stress management practices as often as I do about the physiology of connective tissue healing, lumbar stabilization, or biomechanics. It was this experience that, in part, led Melissa and me to develop a comprehensive and integrative practice (Whole9) to help our clients continue to aggressively chase health and performance without being hindered by nagging pain and injuries.”
Melissa Urban has authored the fitness blog “Urban Gets Diesel” since July 2008, and has served as co-owner and trainer with CrossFit Whole9 since the affiliate opened in March 2009.
From Melissa: “I learned about fitness and nutrition by doing – researching, participating and learning, experimenting on myself first, then applying those lessons to our clients. Good health and fitness doesn’t have to be complicated, but it is more than just the sum of your back squat plus protein grams. And it’s not just physical – there are mental and emotional components that should be acknowledged as an integral part of your personal evolutionary process. We help people identify factors impeding their progress, change unhealthy habits and behaviors, and attack their objectives in an educated, effective fashion. Our goal is to help our clients clear the path for real health and fitness achievements in a way that feels both sustainable and balanced.”
Registration is http://www.active.com/event_detail.cfm?event_id=1840024
This event will sell out, so please register soon!
Liguid Death?
Robb Wolf often refers to agave nectar as "Liquid Death" and compares it to corn syrup. In keeping with a whole foods and paleo diet, free and clear of processed anything, sweet things are hard to come by. Sometimes we just have to come to terms with the fact that the "sweet" we grew up with (and possibly became addicted to) isn't natural. Agave Nectar has been on my radar for a while now. It came out as a miracle "natural" alternative to the big bad white sugar. Over time the shine came off that apple and It is hard to find anyone with anything good to say about it. If you are concerned with maintaining insulin levels with the Zone diet, or eating Paleo then Agave Nectar should be a BIG NO! We can get into debates about it "not being that bad" or "in moderation" and so on. If you are looking for a sweetener, Agave is considered an added sugar just like white sugar or even honey. Definitely a no go on Paleo. It's super high in fructose, worse than high fructose corn syrup and is considered an added sugar just like white sugar or even honey. Definitely a no go on Paleo or Zone. If you choose to use it, that is your decision, but make it with the facts. HERE is a really detailed article on Agave.
Recipes
One of the biggest complaints I hear about most healthy food plans is that they lack variety. Statements such as "I can't eat the same thing every day" and "I get bored with chicken" are common, but not a necessary concern. Paleo is a bit more restrictive, but even with this I am rarely bored of my food. A few quick recipes that we were using over the weekend. Some of the measurements are eyeball and will vary with quantity.
"Spicy Avocado and Shrimp Soup"
1) Mash 2 Avocados with a fork
2) Steam a 1/4 lb of shrimp (DON"T overcook)
3) Add Cayenne pepper, minced Garlic and dried Cilantro
4) Heat 1/4-1/2 cup of chicken broth on a saucepan
5) Fold in the remaining ingredients and heat on low-med until warm
"Butternut Squash and Ground Chicken Casserole"
1) Peel and de-seed a med squash
2) Cube and boil until soft
3) Puree and add ½ a chopped yellow onion
4) Pepper and chopped Garlic to taste
5) Set aside
6) Take 1lb of ground Chicken or Turkey and toss in a bowl
7) Add 2 eggs, ½ Onion, some Thyme and mix
In a baking pan add a layer of the Squash, then a layer of the Chicken, and top with another layer of Squash
9) 350 for 1 hour.
All recipes posted here will have only Zone favorable ingredients, but will not be “Zoned”. There will be recipes with only carbohydrates or only proteins so you will need to add sides accordingly. As much as possible the recipes will be Paleo. If we say it is Paleo, it is! I see recipes listed on Zone and Paleo sites that are simply not.
There are always some questions with the Squashes and how favorable they are (or aren't) I trully eat them very rarely but they are not HIGH on Glycemic Index.
Nutrition is a constantly evolving field that has been mired in outdated and simply wrong notions and beliefs for far too long. Medical doctors and other health professionals are working with lab data that is old, irrelevant and hard to grasp. An entire new breed nutritional expert is emerging with information that is relevant, current and works for real people. These folks are changing the rules by getting the best and latest information into your hands quickly and in a manner you can grasp. These are real life solutions to real life problems. On May 4th we will have folks here who are simply THAT GOOD! More info is coming! But here is a snapshot of what will be covered:
- How certain food groups are negatively impacting how you look, feel and perform, even if you don’t immediately notice their effects
- What you should be eating to look, feel and perform your best – and why you don’t really need to weigh and measure all your food to achieve excellent fitness levels
- How to break unhealthy patterns, habits and cravings related to food, and change the way you eat for the rest of your life in a healthy, balanced, satisfying and sustainable manner
- How to make food work for you by speeding up the healing process – and how poor food choices contribute to keeping you sick, weak and injured
- How to manage healthy eating under any circumstance – while traveling, at home with the family, during social events or in a business setting.
- The best way to incorporate “cheats” into your diet, enjoying the foods you really want without compromising your overall health and fitness goals
Fit4You is a great company, and I love the videos, however they are not the ones coming.
