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Why nutrition?
For my first nutrition post I thought I would share a bit of my own experience with the Zone and eating paleo foods (both of which I'll detail in later posts). My story may sound familiar as many fellow crossfitters have already caught on and are seeing the benefits of a healthy diet.
Like most newcomers, when I started crossfitting I was immediately sold. I was coming in day after day hitting the wods as hard as possible. Yet, a year later I was still doing jumping pull-ups and push-ups on my knees. While CrossFit had definitely gotten me stronger, I was also fatter than ever. It was incredibly frustrating to put in all the time and hard work with little to no returns. After agonizing over how little progress I'd made in my first year at CFO and chocking it up to a glitch in the program or my lack of “good†genes I got smart and took a hard look at my diet. After getting my hands on a copy of Enter the Zone, I reluctantly bought myself a food scale and measuring cups, and started zoning.
Within a few weeks I was noticeably leaner and healthier and for the first time ever, I was able to do Cindy as prescribed. My months of hard work were finally paying off and the only thing I'd changed was my diet. As much as this may sound like a sales pitch for Barry Sears, it's not. My aim here is simply to highlight the importance of a healthy diet as much more than just a means of succeeding in CrossFit, but rather as an investment in your health.
Post your own diet success or not so successful stories.
Hey Mike - I believe Lance's total work time on Barbara was 37:00 - 12:00 = 25:00. I should know because I was killing myself trying desperately to keep up with him.
You know, some people actually buy into this reality-based, results-driven dietary stuff, but not me. I prefer pseudo-science and fairy tales. Using data to test hypotheses is such a drag when you can just make things up. That's why I reject the Zone and exercise in general. I humbly submit the "proof" for my claims below.
The Protein Myth - You Tube
Stories of diet, Connie wants.... stories of diet, you all shall get.
To begin, I want to give a shout out to Connie for pushing this whole diet to do. While, I find the idea that she was ever “fat†hilarious (Connie = beautiful, strong and motivated but never fat), I certainly concur that diet is the foundation for a healthy lifestyle. Moreover, these last few weeks, still riding in the wake of a high from the Robb Wolf nutrition seminar, I’ve realized you can run your body into a workout tizzy but you will never glean the gains were you hoping for without the appropriate diet. Before Rob Wolf, I thought if you could just do push-ups to muscular failure or sprints until cardiac arrest to get body of a hotty. But, unfortunately, I have found it’s never that easy. You can’t make up for a whole days worth of chocolate cake with a few extra measly pull-ups! Rather, eating right is living right. And working out is the cherry on top. Of course, I am about as hypocritical as a one-legged duck swimming in a straight line. I’ve gorged myself on grains and pasta for 26 years and one month into my 27th I find myself claiming rebirth. As such, let me just say, I am looking forward to future athletic and wellness gains in the name of a paleo-ish diet. I seek a sub-4 C2B Fran and a winter free from the flu all in the same vein. And these results I seek with a diet filled with meat, veggies, fruit, seeds, nuts, little starch, hardly any sugar, and 1 smallish piece of organic dark chocolate each night.
Connie-
Is there such a thing a "Zone Lite"? A way to eat the healthy foods but not actually weigh out all your foods? I'm pushing my clients towards eating "Zone-Like", but for many of them weighing out foods is just impractical and makes for what they perceive as a miserable life in regards to their eating habits. Yes, I know the benefits far out weigh the drawbacks... really what I'm trying to ask is if there is a way to get them started on a Zone type diet and then after sometime they can go full blown scales etc.
Tom-
I love it how that Dowel-Rod-of-a-Guy was trying to say that he is 15 lbs. overweight with muscle! He must be comparing himself to POW's. That would be like me comparing myself to 9 year olds and saying that I'm taller than the norm by 15 inches! Ok honestly, maybe 6 year olds.
How do you guys feel about flax seed?
> How do you guys feel about flax seed?
Quite a bit differently than I did before watching that video.
Flax Seed...LMAO!!!!!!!
That guy likes to eat seed
flax seed... isnt that what mcguire and bonds took?
Dear diary...
Although, we haven't really given it a name like "zone-lite" there is definately a way to get someone to make better food choices and eat a more balanced diet (protein/carbs/fat w/ every meal), without the hasle of measuring/wieghing. In fact, I would prefer to see clients who are brand new to the concept of conscious eating to start out this way. Long term, its much more effective because you can get them to focus on food quality, meaning getting them to choose whole, natural foods, which is crucial in any healthy diet and then later introduce the precision of the Zone if and when they are ready.
Don't listen to Brandon, flax has many wonderful qualities. Its a good source of Omega 3 and is full of vitams and lignans, a fiber that has anitbacterial properties. Unfortantely, the body doesn't easily convert this form of Omega 3 into EPA and DHA, the kind found in high grade fish oils, so you may want to go that route instead.
Nice video Tomc
"...Come over here and study this" (1:40). Sounds like JP at the bar.
Nabil,
The whole weighing thing is not as bad as it sounds. I was totally against any weighing or measuring but I now have the fanciest digital scale money can buy. You really only need to weigh each food one time so that you get the idea of what 5 ounces of chicken looks like or what 5 blocks of broccoli looks like (Not to mention it takes all of about 3 seconds to weigh something) Once you have an understanding of that, it is all close enough. The biggest thing that sold me to get on the "zone" was tracking my foods. I always thought I ate amazing and had the perfect diet until I realized that I was eating a horse’s portion of carbs everyday. If you could sell your clients to track & weigh their foods for one week they will be hooked.
Although, we haven't really given it a name like "zone-lite" there is definately a way to get someone to make better food choices and eat a more balanced diet (protein/carbs/fat w/ every meal), without the hasle of measuring/wieghing. In fact, I would prefer to see clients who are brand new to the concept of conscious eating to start out this way. Long term, its much more effective because you can get them to focus on food quality, meaning getting them to choose whole, natural foods, which is crucial in any healthy diet and then later introduce the precision of the Zone if and when they are ready.
Don't listen to Brandon, flax has many wonderful qualities. Its a good source of Omega 3 and is full of vitams and lignans, a fiber that has anitbacterial properties. Unfortantely, the body doesn't easily convert this form of Omega 3 into EPA and DHA, the kind found in high grade fish oils, so you may want to go that route instead.
daniel,
were those good carbs or bad carbs? one of the things i found difficult about zoning was the enormous quantities of good carbs.
back in a minute. my investment advisor is calling...
Joe - You could do smaller quantities of less-dense good carbs. Don't want 15 cups of broccoli to get your 5 blocks? Have a bell pepper, a cup of kale, and 3/4 cup chickpeas . Yum.
Connie - A thoughtful and well-timed topic. I've been at CrossFit for just over nine months now and find myself at a similar frustration point. While happy with the strength gains, increased skill, and enhanced mood that I've seen since I started, I must face the undeniable truth that I'm not losing weight. With a heavy heart I apparently must finally admit that my diet needs a drastic overhaul. My question to you is not what, how, or when to eat; I've read the books and can spout the Zone ratios from memory. My question is how, in the Moment of Choice, do I make the right decision? How do I put down the ice cream (Sorry, Tom) and pick up the apple, or steak, or whatever? How do I stop when I'm satisfied instead of when I'm "full"? How do I keep the long-term, distant, nebulous goals of "performance and good health" in mind when faced with the immediate, blissful gratification of yet another brownie? That, Nutrition Coach, is the real challenge.
Bill,
I am sure Connie will have some great suggestions for you but I wanted to throw something out. Get a nutrition buddy. I and a few others had a thing going where we would all email each other everything that we ate that day for a few weeks. This way when you cheat you are being held accountable and It just sucks to tell others how little self control you have. Helped me stay motivated.
I agree, self-descipline is incredibly challlenging for EVERYBODY, especially in the beginning. The key is to not get down on yourself because stressing out or feeling guilty isn't going to help. Be patient and take it one meal at a time.
One thing that works for me is to not keep any of those tempting foods around, if I don't have them at home then I can't eat it. When I get a craving for something sweet my options are limited to much healther choices like fresh fruit.
Also, you may want to think about keeping a food journal, if you don't already.
I was eating too many "bad" carbs. Mostly just bread, pasta, etc. Now it is becoming difficult to eat 25 blocks of carbs without any of the grains (paleo style).
My new favorite thing is Trader Joe's frozen foods. You can get all sorts of cooked frozen meats and vegtables. Since I have to pack 15 blocks of lunch (3 meals I eat at work), it makes preparing them much easier. All you have to do is put them on a plate, microwave it, pour a little olive oil on it, eat it with a handful of almonds while checking the CFO blog.
I think we can all attest to the positive outcomes a good diet can bring (just look @ Brandons abs!). I can't wait to see how it will influence performances at the next xfit games. I ate like crap and was under trained going into the games but managed a controversial 4th place finish. I can't wait to see the performances of the new zoners. I know the ultimate goal will be healthier lives but another affiliate cup would be great too.
Lau, I have tried the buddy system but I obviously have no shame (see the latest FB pic).
Big ups to Audge for gaining 3lbs in muscle thru diet & some serious lifting!!!
Bill,
I'm with Connie and Lau...it's really helpful initially to have a friend who you can send your darily food journal to. Once you start seeing and feeling results the daily check-ins aren't necessary..you can start again any time you feel like you need to get a handle on portions or timing of meals. It helps to have made some food on the weekends that you can quickly serve and heat during the busy weekdays (I have tons of those kinds of recipes if you want some)...
I agree with Daniel. Trader Joe's frozen section has some good stuff. Their frozen berries are low-glycemic and tasty. Some people use a blender to combine them with other things, but they are usually soft enough to be eaten as-is. Depending on the kind that you get, a 16-ounce bag usually has between 3 and 4 blocks of carbs. Bill, if you are looking to go easier on the ice cream, consider some frozen berries. They, like ice cream, are cold and sweet. Veggies even better for you, but berries are a decent substitute when that mountain of broccoli just isn't quite as appealing.
Thanks for the props T-Holmie - and since you have no shame, I guess I can call you out on your daily intake of strawberry pop tarts!! :)
I've heard that pop tarts are the official food of top performers such as John Welbourn, fatbelly "pukie" tattoo guy and Jabba the Hut.
audge, channeling sarah palin for the welbourn slam. boom! you betcha!
Thanks, everyone, for some great suggestions. I've done the food log off and on for a while and do find it helpful. The Food Buddy is a great idea! Is anyone interested in sharing, at least for a while, the Zone Journey? I'll show you mine if you show me yours. Ping me at the email address below or catch me in class.
PS - I just had a apple (2c) and 1.5 tsp almond butter (3f).
For real Audge, putting me on blast like that. Can't wait to stomp you & the other women @ the games while eating strawberry pop tarts. Who are you to talk, I stole them from Mari. What kind of healthy mother buys their kid pop tarts!
or if your michael phelps you can scarf pizza and pancakes on front of your competitors before annihilating them.
Bill - how about the protein?
Sierra - I didn't have any easily portable protein at home this morning. Hence the almond butter. I promise to do better tomorrow.
good news, everyone, john welbourn has agreed to be my food buddy.
I miss my best friend Dave.
Genius, JP! The new official CF warm-up!
Tamara - The only thing you have taken from Mari are the songs from her itunes playlist!! Be original...
Bill - Keep up the good work, it will pay off in many ways :) Just don't give tamara your food journal - she will sabotage!!! If she approaches you, run - RUN FAST or throw a double-double at her to keep her preoccupied while you make your getaway!!!!
I wonder if Arnold was giving Franco any "bad advices" before they filmed that little gem.
Audge gaining 3lbs still only puts you @ 95lbs. You are small, weak and malnutritioned. How do you expect to make the CFO team with those numbers. The offer of being my trophy girl still stands, can't imagine you would be worth more than that.
JP- WTF man!
Anyway, back to the topic of discussion.
Bill- I'd be happy to look at your food log my email address is moreconnie@gmail.com.
Tom- Great suggestion! TJ has a frozen berry medley that has cherries and raspberries-pour some coconut milk (also sold at TJ for $1) then sprinkle some cinnamon on top and mmm-mmm...
Connie,
you should know by now that this board will never stay on topic.
forgive my ignorance. what is paleo zone? is it what will make my triple 6 pack disappear?
Connie, thank you for extending a hand and support to Toni. I am going to encourage her to get together with you so you two can go over her meals. This food blog you have started on CFO web site is totally awesome. Thank you!!
Connie, thank you for talking to Toni this afternoon regarding your personal experience with crossfit and diet. I am going to encourage her to keep track of what she eats and share it with you so you can make helpful suggestions, Your blog on CFO web site is totally awesome. Great addition to an already super killer web site.