Heather U, AKA Red Feather or Ging, make her ponytail fly as she climbs the rope. She competed in the Festivus Games and is hungry for more competitions. Who wants to join her?
It's Foodie Friday! Yes! My favorite day of the week. I love Fridays and I love food, it's a WIN-WIN! Perhaps we should call today Wine Friday though. It looks like there's a crew of at least 20 of us that are heading to the Noon Rotary Wine Tasting fundraiser tonight. Matt Conner, AKA MetConner, is the Noon Rotary President, and I'm not sure he knew what he was getting himself into when he told all of us about a wine tasting event for charity. Yep! We'll be losing some Whole Life Challenge points tonight.
When I counsel people on changing their nutrition habits, I do it in three steps.
1. Food Quality
2. Food Quantity
3. Meal Timing
Food quality is the type of food you eat. I encourage people to sick to whole foods focusing on meat, vegetables, nuts & seeds, some fruit, little starch and no sugar. This is the very basic Paleo diet. On the Paleo NO list is grains (pasta, bread, flour tortillas, etc,), most dairy (fermented dairy is good for some people but it's not for everyone) and no dried legumes (beans).
Once you have spent at least 30-90 days focusing on food quality, then it's time to look at food quantity. For MOST PEOPLE using your hand as a guide is perfectly adequate to estimate food quantity. For people with very specific body composition goals, or with more than 20 pounds to lose or gain, counting Macros (protein, carbohydrates and fat) is appropriate. Using your hand as guide looks like this. Men get two of everything and women get one.
Once you have been consistently using your hand as a guide for 30-90 days, then it's time to focus on meal timing. It's best to eat fruit in your pre-workout meals and none after, and consume starchy foods (potatoes, sweet potatoes, rice, winter squash, root vegetables) in your first meal post-workout and none after that.
Of course, everyone is different, and what works for someone may not work for you. Your body is a wonderland, and your gut is filled with hundreds of thousands of microbiota. There is not one perfect diet, and finding the one that is right for you may take some trial and error. But, give at least 30-90 days for everything you try. It takes time for your GI and hormonal system to adjust to new foods, new food timing, and the absence of foods. Be patient and trust the process. Good luck!
Today's recipe is for Citrus Cauliflower Rice from Well Fed. I have been delighted lately to find organic cauliflower rice at CostCo. If your CostCo doesn't carry it, it's super easy to make your own. Click on the image below for the recipe.
Order your Spring Shirt Now!
Night of the Living Deadlifts - Saturday, Oct 29
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!