Rachael @ Element CrossFit

The folks over at Precision Nutrition have some great information on the science of exercise and nutrition. Their recent article "How Your Friends Impact Your Physique" has a couple of interesting examples of how positivity breeds more positivity, if you smile at someone they smile back, and likewise unhealthiness and anger reinforces itself in you and those you surround yourself with. It also includes a video from TEDTalks about the Hidden Influence of Social Networks. It's a long watch, not super interesting unless you're into that kind of stuff, but he directly shows examples of how obese people hang with obese people, and then they all become more obese. You're more likely to gain weight if your friend's friends are overweight. Interesting stuff.

The article concludes with: "If sickness, obesity, and unhappiness are all contagious – so are health, leanness, and happiness.  And by including more healthy, lean, and happy people into your social network, your chances of improving the way you look, feel, and perform will skyrocket." You all are proof of this. Keep spreading the love.

 

Found an interesting article about mice that gained more weight with the same food and exercise when exposed to contant or dim light vs those with a more normal light/dark schedule with absolute darkness. more-than-calories-in calories-out/

I know we're not mice, but I can't overstate the importance of a good night's sleep for your mental and physical health. You need to sleep when it's dark out, and rise when it's light out. Sleeping in until 9:30am is not natural. Staying up until 1:30 am is not natural. Eating at 11pm because you know you'll be up for 2 more hours is just as bad as not eating but still staying up that late because you heard that eating past 8pm is bad. Staring at a computer or television screen in the dark isn't bad for your eyes, it's bad for your brain and body. Sleep and circadian rhythm are just one of many aspects that regulate hormones - which in turn regulates weight loss. The book Lights Out is a great read for those looking to learn more about how unnatural lighting and sleep patterns have contributed to the obesity epidemic. Read a brief review and summary here

Sleep well!

 

Fat is delicious. Everybody loves whipped cream, butter, and bacon. But what about fat with your meat? Since I was a kid I've shamelessly eaten the fat lining my steak or the skin of my chicken, since it's naturally designed to taste good so you know it's good for you. Now I can really feel good about it knowing that the animals I eat were raised naturally, making their fat and dairy products the perfect source of vitamins and minerals we can't get from anywhere else. Nuts and olive oil can't compare.

Here's a mouth-watering article about what a shame it is that society has become so fat-phobic. People used to enjoy rich meat, not dry tough bland chicken breasts. Eat meat the way it was meant to be eaten, and sacrifice the junk food instead.

I just found this great website promoting positive body image for women. Check it out: http://www.bodyimageprogram.org/action/

This blog post has more sad stats on letting fat get to your head. http://www.eatwithoutguilt.com/ending-fat-talk-in-weight-obsessed-world/

How do you percieve your body? Do you focus on the negative or the positive? What about when you think about others?

When you eat good real food, you don't have to worry. Your body will sort itself out naturally. Don't fear the fat on your plate, or on your ass. Think happy thoughts. A healthy body first requires a healthy mind.

Great weekend, decent food... turkey and mom's homemade cranberry sauce were delicious, but my grandparents put margarine on the mashed potatoes. Eww.
Glad to see you all did so well! Small victories, even coupled with not-so-shining moments, combined with good food = big success. Mmm success.

Even though today is a technically a holiday, I want stay on top of my weekly meal planning. This helps me stay organized when grocery shopping, makes sure I make enough meals in advance, and helps to prevent that awkward series of opening the fridge, staring inside, sighing, closing it, walking away, and repeating 7 minutes later.

Tuesday
Small shake, workout, shake
Eggs, cottage cheese, oatmeal
Chicken soup
Steak and veg
Leftover ham, turkey, and pumpkin pie

Wednesday
Small shake, workout, shake
Eggs, cottage cheese, oatmeal
Chicken soup
Tuna Salad
Steak/Chili, potato

Thursday
Big ass shake
Eggs, bacon, veggies
Chicken soup
Tuna Salad
Steak/Chili, potato

Friday
Always a weird day with the schedule change. Will cook again in the morning for the rest of the weekend.

I know many of you want to see results quickly, but a recent study suggests good reason why slow and steady weight loss is much safer for your body that a fast drop.
Researchers from a University in South Korea published their findings in the International Journal of Obesity, September 2010. They found that Persistent Organic Pollutants that our bodies have been exposed to over the years accumulate in your fat. When you lose a lot of weight in a short period of time, these toxins are released into your bloodstream in high concentrations. This could increase your risk of various chronic diseases, which is why it's especially important to make sure you're drinking lots of fresh water and eating lots of fresh fruit and veggies to keep stuff moving through your system. Eating lots of good fat and protein will also ensure a faster and safer turnover rate in your body, as your cells and structures are constantly regenerating. Make sure you minimize your exposure to toxins by making the best food choices possible, and don't be discouraged when your body wants to maintain a safe level of fat loss.

6am - White tea with honey and lemon
8am - WORKOUT Power cleans, a jerk or two, pullups
During and after workout - protein shake, honey
9:30 pancake fail = mushy warm blob of cotttage cheese, oatmeal, egg whites, raspberries. Still tasty.
1:30 Summer sausage, dehydrated veggie crisps, Michaela's kale chips (will steal more tonight)
4pm - ham, applesauce, carrots, creamy potato leek soup
7:30 - protein shake, kefir, cream, chocolate
9pm -  Chili. Probably more chocolate.

Chocolate of choice? Coco Camino. All organic, fair trade, NO SOY or other crap, just pure deliciousness. Bittersweet or +almonds.

Now off to sleep. If you don't believe me, read this article Lack of Sleep can make Dieters lose Muscle instead of Fat

Late start to the calories today :(

6am - Ginger Tea
7:30 - Coffee, organic cream
8am- WORKOUT Back Squat, Press, Pull Ups
9am - Protein shake, honey
10am - 2 eggs, cottage cheese, spinach; oatmeal with butter and maple syrup
lots of water....
4pm - Ham, applesauce, carrots
8pm - Italian sausage, sauerkraut, creamy potato & leek soup
9:30 - Protein shake

 

Sad but true: the Dietary Guidelines for Americans are the same as 30 years ago, and have yet to be scientifically proven beneficial.
High carb, low animal-protein and low animal-fat still recommended despite contradictory evidence.

From the Journal Nutrition

In the face of contradictory evidence: Report of the Dietary Guidelines for
Americans Committee

Abstract:

Concerns that were raised with the first dietary recommendations 30 y ago have yet to be
adequately addressed. The initial Dietary Goals for Americans (1977) proposed increases in
carbohydrate intake and decreases in fat, saturated fat, cholesterol, and salt consumption that are
carried further in the 2010 Dietary Guidelines Advisory Committee (DGAC) Report. Important
aspects of these recommendations remain unproven, yet a dietary shift in this direction has already
taken place even as overweight/obesity and diabetes have increased. Although appealing to an
evidence-based methodology, the DGAC Report demonstrates several critical weaknesses,
including use of an incomplete body of relevant science; inaccurately representing, interpreting, or
summarizing the literature; and drawing conclusions and/or making recommendations that do not
reflect the limitations or controversies in the science. An objective assessment of evidence in the
DGAC Report does not suggest a conclusive proscription against low-carbohydrate diets. The DGAC
Report does not provide sufficient evidence to conclude that increases in whole grain and fiber and
decreases in dietary saturated fat, salt, and animal protein will lead to positive health outcomes.
Lack of supporting evidence limits the value of the proposed recommendations as guidance for
consumers or as the basis for public health policy. It is time to reexamine how US dietary guidelines
are created and ask whether the current process is still appropriate for our needs.

 

I'll discuss in more detail later. Just be very, very glad that the winds of change are blowing in our direction, and bringing bacon.

 

http://www.pccnaturalmarkets.com/sc/1010/sc1010-fats.html

My favourite quote: "At least 50 percent of our dietary fats need to be saturated for calcium to be effectively incorporated into the skeletal structure." Osteoporosis much?

Saturated fats make up most of our body and are essential for normal bodily functions. Get plenty of saturated fats in your diet from GOOD sources - grass-fed meat and dairy like cream and butter, and coconut oil.

You have nothing to lose but to try it. I guarantee most people would benefit from more saturated fat in the diet. Get your blood measurements taken, get more fat in your diet for a month, and measure again before you dismiss the benefits of fat.

 

6am: Protein Shake

9am: Workout (Back Squats, Press)

10am: Protein shake

11:30am: Eggs, bacon, sausage, onion, garlic

12:00 - Put a Beretta Organics chicken in my new slow cooker! It's programmable, so I can forget about it and it'll just keep my food warm! This is going to be amazing for the winter, I'll always have fresh warm chili or soup!

1:30pm: Green tea with lemon and honey

3:30pm: chicken soup

6:30pm: smoked salmon, pickle, macadamia nuts

8:30pm: Butternut squash soup with cream and chicken

 

Chicken in slow-cooker was perfect! Highly recommend it! Looking forward to trying roasts and stews.