You Are What You Eat
I have heard lots of interesting conversations at the gym about the new docuseries on Netflix, You Are What You Eat.
When watching, listening, or reading "edutainment" it's really vital that we use our critical thinking skills. I have written about some of these skills such as: understanding correlation is not causation understanding probable statistics (statistical significance) It's also helpful to listen to critical (in a scientific way) reviews of the docuseries. Someone I trust to wade through all the silly bulllshit I see on the internet and on TV is EC Synkowski, founder of OptimizeMe Nutrition. We have completed her 800G challenge in the gym several times. Her nutrition coaching company has a solid foundation in science. She has a weekly podcast that addresses important topics in nutrition and lifestyle practices. She recently published a podcast on the Netflix show. It's short and to the point. I hope you find it a valuable perspective.
SHOW NOTES: This week, we're talking about Netflix's new docuseries, You Are What You Eat.â⬠With a critical eye, we analyze the study that serves as the foundation for the series and unravel the complexities surrounding its findings.
Topics include:
Referenced articles Landry et al., 2023. Stanford Twins Study Kruger et al., 2017. TMAO in fish.
Click below if you'd rather just listen to the podcast. â
Of course, it wouldn't be Foodie Friday without a recipe. In the spirit of the 800g Challenge here is one that is rich in fruits and vegetables from the good folks at THe Splendid Table. Just like last week's recipe, SHHH, it's vegan. Just add your favorite grilled or roast protein and you're good to go:)
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âIs CrossFit Dangerous?
"CrossFit is dangerous." How many of us have heard this from a well-meaning friend or family? Here is the research. Now you can speak with real science to your friends and family. â
Is Sitting the New Smoking?
Sitting is something we do A LOT! By some estimates we sit up to 10 hours a day. All of this sitting has impacted our health. In fact, some folks say sitting is the new smoking.
I have explored the negative health effects of too much sitting. For some of us, a standing work station is unrealistic or the nature of our job requires a seated position. There's good news for all of us obligatory sitters! A mere 5 min walking break every 30 mins can offset the negative health impacts of prolonged sitting. Researcher Keith Diaz of Columbia University Medical Center and his colleagues, "found that a five minute walk every half-hour was able to offset a lot of the harms of sitting." People who moved five minutes every half-hour, saw blood sugar spikes after a meal reduced by almost 60%, according to his study. Another researcher, Kathleen Janz, professor emeritus at the University of Iowa, says that "people were in a better mood because they took those breaks." WHAT'S THAT!?! Short 5 min walking breaks can improve our blood sugar, improve our metabolic profile AND improve our mental health? Sign me up! Many of us get our CDC recommended weekly 150 minutes of moderate-intensity physical activity via CrossFit classes. However, we may find ourselves sitting the rest of the day. No matter what we do for an hour in the gym, it's the remaining 23 hours of our day that can cause so many other issues. If sitting is something you find yourself doing for more than 30 mins, get up and move for just 5 mins. You'll feel better AND you'll be happier:) Win! Win! Click on the link below to listen to the entire 4:24 min story on NPR. You can do this during one of your 5 min walking breaks today! Debbie is an Age-Group Quarterfinalist!Firebreather = 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.
Debbie is a firebreather who had a goal this year. At our New Year Check-in she shared with me that she wanted to make the 2024 Age Group Quarterfinals. Debbie has been doing CrossFit since 2014. She started when she was 57! She is one of our strongest athletes and when she told me she wanted to make Age Group Quarterfinals I knew she could do it. Debbie is a regular in our 9am class. At 67 years young she is not the oldest in that class! She inspires everyone, young and old, to show up and do the work. Debbie finished strong in the last 2 CrossFit Opens, the first step for everyone to get to the CrossFit Games, but life threw a few punches at her that prevented her from progressing to the next level. She knew this would be her year. Not only is she in excellent condition, the CrossFit Games expanded the field of qualifying athletes to the top 25% worldwide. When that news was released she knew this year was her year! At our Check-in we came up with a plan to make sure she would be in her best form for the Open. It didn't include extra workouts or skill work. Debbie did a 75Hard challenge starting in January with a commitment to sobriety, a diet of whole unprocessed foods, and daily rucking and GOWOD mobility. She didn't need to work on anything extra. She just needed to eat well and keep her body moving well which her daily GOWOD practice provided. The daily rucking was a low intensity activity that gave her plenty of Zone 2 training and active recovery from 4 days a week of CrossFit training. Her Age Group Quarterfinal workouts were released last Wednesday, April 17. She had to submit scores for workouts 1 & 2 by Saturday, April 20 at 5pm and workouts 3 & 4 by Monday, April 22 by 5pm. Debbie regularly does CrossFit 4 days a week, but her training temp is 1 on and 1 off. Now she had to do 2 cycles of 2 on and 1 off! She was nervous, and she absolutely crushed it! Workout 1 included barbell snatches, rowing, and weighted step-ups to a 20 inch box. Well, 20 inches is darn near half her height. Those step-ups were HIGH and she did SO MANY! Her extraordinary effort earned her a top 200 finish IN THE WORLD! Workout 2 included wall balls and box jumps to a 20 inch box! Debbie had not done 20 inch box jumps since she was in her 50s. She did 35 box jumps! She did enough box jumps to place 199th IN THE WORLD for this workout! Workout 3 started with handstand push-ups and toes to bar. When she practiced on Friday she was unable to kick up into a handstand. When she did the workout on Monday she got FIVE handstand push-ups! We won't know for a few days how she finished in this workout, however it doesn't matter. Debbie went from none to FIVE! What an absolute personal best and total victory! Workout 4 was a difficult clean and jerk ladder at 65#, 75#, 85# and 95# pounds in a 10 min time limit. Debbie did all 10 of the 65, all 10 of the 75, and then after all that got one 85# clean and jerk! That weight is almost 75% of her bodyweight! Again, we don't know yet where this tremendous effort will land her, but to get that weight after all those other reps is incredible! Once Workouts 1 & 2 were verified she found herself in the top 250 IN THE WORLD! If her amazing efforts in Workouts 3 & 4 keep her there she will be moving on to the SEMIFINALS! WAY TO GO DEBBIE! Be sure to give Debbie a hearty, "WAY TO GO!" when you next see her. She is proof that you can be a firebreather at any age! |
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