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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Eat Your Veggies!
All week I have been exploring Low Energy Availability and Optimal Energy Availability. It's important that we eat to support our training. The ideal fuel for training requires protein and carbohydrates and fat. Carbohydrates have been demonized for far too long. Do you know what are the best sources of carbs? Fruits and veggies! That's one of the reasons I promote the 800g way of eating. Getting most of your carbs from fruits and veggies, rather than processed carbs is a game changer! Everyone needs to eat more veggies! Check out this post below from Dr. Stacy Sims on the importance of carbs in preventing LEA and fueling your training.
To help you eat ALL of the wonderful fruits and vegetables roast them on a sheet pan. Sheet pan meal prep is SO EASY and is a great way to eat the rainbow. Roast up a giant mix of potatoes, sweet potatoes, beets, broccoli, cauliflower and eat will some delicious grilled protein and you've got an easy weeknight dinner. Prep it all on Sunday and you've got lunch for the week.
What's for Dinner?There is one question that every single human on earth asks themself every single day. What's for Dinner? Cooking is a basic human endeavor. We all must eat, multiple times a day, and feeding yourself and others is a basic skill we all must develop. Without it, we will die or be dependent on someone else. I don't want to be dependent on anyone else for my food! Food is the foundation of my health and I want that squarely under my control. When was the last time you were actually hungry? So many times when we feel like eating we might actually be feeling cravings rather than actual hunger. Actual hunger comes on gradually, is felt physically in your stomach, and is easy to satisfy with ANY FOOD. Cravings come on suddenly, are specific to a particular food, are habit driven, and hard to satisfy. One of the biggest myth's in our modern food accessible world is that it's NOT OK to be hungry. We are encouraged to eat at the first sign of discomfort be that physical or emotional discomfort. Often times we eat because we've developed a habit to eat at a particular time or after an event. There's a strong psychological component to why we eat what and when we do. Here's the ultimate test of hunger vs. cravings. Are you hungry enough to eat baked fish and steamed broccoli. No? Then you are not hungry but are craving. I learned that it's ok to be hungry from my nutrition coach. She coached me through a 20 lbs weight loss after I finished my competitive weightlifting season in 2019. Many times our weekly coaching calls focused on how I managed my hunger. I can tell you from experience it's not managed by eating the things I WANTED. The things I wanted to eat did not satisfy my rumbling belly. Things that satisfied my rumbling belly were a very large glass of water followed by lean protein and vegetables. Yes, many times I ate baked fish and steamed broccoli. So the next time you find yourself reaching into the fridge, pause and see if you're willing to eat baked fish and steamed broccoli. If you're not, drink a tall glass of water, step away from the fridge, and plan your next lean protein and veggie rich meal. Good luck! Of course, it's not #foodiefiday without a recipe:) Here's one for delicious baked fish from The Mediterranean Dish. Enjoy! What's for Dinner?There is one question that every single human on earth asks themself every single day. What's for Dinner? We all must eat. Some of us cook for ourselves and others have their food cooked for them (lucky you!) But, we all must eat. Long ago in our evolutionary history, we would walk for MILES every day hunting and foraging for food. It was our job. Some estimates suggest we walked about 10 miles everyday just to eat. That's what I learned in Micheal Easter's book, Scarcity Brain. Easter devotes an entire chapter on food and makes a case for shopping at Costco. At first the case for this modern warehouse devoted to (over) abundance seemed at odds with, well, scarcity. However, Easter maintains that you can make excellent healthy AND financial choices buy purchasing select items (see his shopping list below). The economic value of Costco was explored by the New York Times in an article called “How Costco Became the Anti-Walmart." At Costco, one of Mr. Sinegal's cardinal rules is that no branded item can be marked up by more than 14 percent, and no private-label item by more than 15 percent. In contrast, supermarkets generally mark up merchandise by 25 percent, and department stores by 50 percent or more. I remained skeptical until I read Michael Easter's 2% newsletter which dove a bit deeper into the economics of Costco and specifically the Kirkland brand. Did you know that, "Starbucks roasts Kirkland coffee (two pounds, $10), Bumble Bee produces the Kirkland Signature albacore tuna (eight cans, $13), and Adams does Costco’s organic peanut butter (56 ounces, $10)?" Nope, neither did I! Of course, it's up to you to not overeat all the delicious and abundant food. If we fill our plates with mostly fruits and vegetables and eat 4-6 ounces of lean protein we will getting a fantastic dose of all the daily macro- and micro-nutrients we need. Here's Michael Easter's Costco Shopping list Fruits and Vegetables Now that you have a fridge full of good, cost effective food what's next? FREEZE HALF OF IT! The key to keeping Costco cost effective is to minimize food waste. Kale, spinach, green beans, broccoli can all be frozen. I always freeze two of the packages of chicken breasts. If you're feeling particularly productive, you can meal prep on Sunday and put all of that abundance into to go containers for lunch. Now you're really going to save some bills because you won't need to buy lunch this week. One of my favorite ways to meal prep is to make a few sheet pan meals on Sunday. New York Times Cooking has many sheet pan recipes and all that I've tried have been great. If you don't have a NWT Cooking subscription, there are thousands of food bloggers with easy and tasty sheet pan recipes. Here's one from Pinch of Yum for sheet pan chicken tinga bowls. This is a great recipe to make for next week's lunches! Not only will you save money but it's also one of April's reduce waste challenges.
You can buy everything at Costco. Happy eating! |
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