Congrats, Thanksgiving is officially over. I know I had some amazing food, amazing drinks, but now it is Monday and the fun is over. I made some good choices over all, and feel good about throwing over the left over pumkin pie, apple pie, and carmel rolls that my mom brought. Yes I love those foods, however if only everyone would have eaten them, I wouldn't have had to throw them out. It isn't being wasteful if it can't get to my waistline! How did everyone else do? Please comment below!
The Zone was developed by Dr. Barry Sears in an attempt to stave off a familial predisposition to heart disease. To date it has worked. The concept of the Zone is to monitor and rigidly balance the macronutrient (protein, carbohydrate, & fat) content in our diet to keep the hormonal influences of these substances in check. Based on gender, body composition, and activity level, a specific “block” formula is derived for each individual to simplify the task of balancing macronutrients on a meal by meal basis. Kristy will provide a Zone meal plan to each individual who participates in the Challenge!
Full article: http://library.crossfit.com/free/pdf/CFJ_2015_05_Zone6.pdf
What is the No Sugar No Grain (NSNG) Nutrition Plan?
NSNG is a healthy eating plan (low/lower carb and high fat- LCHF) devised by Vinnie Tortorich. In short, you do not eat any sugars or grains. This is not a diet; it is a lifestyle.
“No sugar” means no added sugars in any form; honey, agave syrup, molasses, raw sugar, stevia, etc. Even fruit should be consumed rarely, and typically only berries. Sugars that naturally occur in vegetables and dairy are generally ok. Our bodies typically react to artificial sweeteners the same way they react to sugars, remove them from your diet as well. Over time, your taste buds will shift to appreciate the natural sweetness of whole foods.
“No grain” means no grains in any form: no wheat, corn, oats, rice, quinoa, none. You should not have beans or potatoes if weight loss is your goal. Sweet potatoes are ok, on occasion.
Good fats are your friend. Avoid reduced-fat dairy products. You want plain, full-fat yogurt and heavy cream. Whole milk and half-and-half have too much sugar if your goal is to lose weight, so avoid them until you’ve reached your goal weight, and then use them sparingly. Fat will prevent cravings and hunger pains. Hard, aged cheese is also ok, if you can tolerate dairy.
NSNG drinks include water, coffee, unsweetened tea, and sparkling water. No juice! You can add cinnamon, real vanilla, cocoa (above 85%) to your drinks. Green tea is fine. No alcohol at all is best, but, if you must, avoid wine, beer, or anything fermented. Distilled alcohol like scotch, bourbon, rum, vodka, or tequila are acceptable as long as they are not flavored. Avoid mixed drinks, as they often contain sugar or sweeteners.
What are the benefits of the NSNG Lifestyle?
This is a great plan for type-2 diabetics, pre-diabetics or people with insulin resistance. It will keep your blood glucose levels low and steady. By avoiding sugar and grain, you control insulin as well as your leptin and ghrelin (satiety and hunger) hormones. These tell your body when you are full and when you're hungry.
There are many positive effects from switching to NSNG. You'll sleep better. (Note: if you aren’t sleeping better, it may be a sign your magnesium levels are too low. Consider a supplement.) Your body composition will begin to change even if your weight doesn’t drop according to your scale. You will have more energy.
Many times, people will express concerns about cholesterol when they hear about the NSNG diet. Dietary cholesterol is not the problem. Inflammation and oxidation are the problem. Sugar causes inflammation, which predisposes your body to all kinds of ailments. Cholesterol is not a problem once you cut out sugar, grains and vegetable oils.
For more information or help getting started, contact Matt or Melissa Reed
PRIORITZE: Prioritize your food selection when at social events or parties. Before you load your plate up with everything, determine if there is a food you just have to have. If you know you really want one of the beef sliders, make sure to eat that, versus starting with everything else and hoping you will be able to resist the beef slider!
BACK UP PLAN: The cold weather and snow can give you a great excuse to miss your workout. Have a plan, and stick to it. If push comes to shove, use what you know and do a little AMRAP at home. For example, do a 15 minute AMRAP of 10 HRPU, 15 Jumping Squats, 20 Jumping Jacks. And shoveling the snow is a great warm up or cool down!
CONTROL: This time of year we all love to make cookies and other special treats. Instead of tripling your batch of cookies so you can bring some to the party and have some at home, only make enough to bring to the party! If it isn’t on your counter or in your cupboard, you can’t eat it!
SUPPORT: Sign up for our 1st annual Eat Smart, CrossFit, Maintain, Don’t Gain…Holiday Challenge. You are much more likely to stay on track and meet your goals when you have like-minded people surrounding you. Get inspiration from others who are finding success and feel good! Come to this group if you are struggling and need help!
Who: Crosswinds Members and friends.
What: Maintain your body fat – Don’t gain this Holiday Season.
When: Tuesday, November 14, 2017 – Tuesday, January 2, 2018.
Cost: $75 (includes 2 inbody scans, meal plan, facebook nutrition group, cocktail celebration/social event on Saturday,January 6, 2018 and $15 to the pool).
How it works: Maintain, don’t gain and you get to split the $$! Don’t worry, there will be other prizes for participants…ie: Highest attendance at CrossFit, etc!
Note: Must register by Tuesday, November 14, 2017 to participate.
In order to get accurate baseline, all participants must get an InBody Analysis on Tuesday, November 14, 2017 6:15-7:15pm and Tuesday, January 2nd 6:15-7:15pm.
Sign up NOW using this link: http://crosswindscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=teyus7s7pro9ogja7fsktdemu