Tasty Tuesday – Quantities

We’re now talking quantities, we’ve added all the food types we need to our diet and now it’s just a matter of how much of each.

By now we should have a decent idea of how Tasty Tuesday’s are rolling. Each week for 19 weeks there is a cumulative challenge. The idea is that at no point should you think ‘I can’t do that’ because each step in itself is super simple and shouldn’t impact too much on your routine but all of them added together will create an incredibly simple and sustainable lifestyle that fuels you in a truly efficient and healthy manner. Every Saturday there is a paired article putting more emphasis on the science behind our method. Long term success comes down to two things; manageable steps which are easy to create habits and then the most important part is understanding of why those steps are there.

We are now in week Eleven so each day here is what we will do. Today’s step will replace  step 1.

Step 11: Drink 1.5/2 L of H20
Step 2: Adding a healthy fat to breakfast.
Step 3: Eat a vegetable with dinner.
Step 4: Eat a vegetable with lunch.
Step 5: Protein with breakfast
Step 6: Protein with dinner
Step 7: Protein with lunch
Step 8: Starch with dinner
Step 9: Fat with lunch
Step 10: Starch with lunch

Time for water goal #2.

Up until now you’ve been drinking a litre of water, which should feel normal as you’ve been at this 10 weeks!

STEP 2

Men are going to add another 1L, and ladies 0.5L. For all but the most active, this is all the water you will need to get through your day. This last water goal is to counteract all the water loss we experience through the day.

You lose water through noticeable actions like sweating from exercise, feces and urine.

We also lose water in unnoticed ways. Our lungs are “wet” and when we breathe in, water in our lungs humidifies that air. We lose that water when we breath out. Our skin also loses water through evaporation. We can lose somewhere between half a liter to a full liter of water per day from just these two unnoticed processes.

From here on out you can also measure your hydration by urine color. Clear or lightish yellow means you are hydrated; dark yellow means it’s time to drink some water.

The water goal is the minimum. It’s up to you to be a thinking shooter and adjust based on circumstances. Keep yourself in the clear (or light yellow) even if that means drinking a little more on some days.drop-of-water-545377_960_720

Advertisements
Image

Motivation Monday – Your shortcut to success

If there was a shortcut I’d give it to you…in fact I already give away 80% of the good stuff for free, if you don’t believe me then check out Tasty Tuesday and Science Saturday!

Take comfort in the fact that there ISN’T a shortcut. Strop stressing about finding it. Ignore those that are trying to make a quick buck with a 3 week or 3 month anything or a one time treatment to take inches off. When looking at your overall health the best way to progress is consistently over a long period of time.

Put the work in. Trust the Process. Achieve.

no-shortcut

Image

Science Saturday – The second Fat article

Intro

I hope everyone can accept now that fat is not the cause of disease and obesity. If you want me to go into more detail about some shady shenanigans happening with big label food companies let me know in the comments…might make for an interesting article but check this one out first as I’ll wet your appetite first. Anyway, fat, including saturated fat has benefits to health. Refined sugar and grains play a bigger role with heart disease, diabetes and cancer due to their effect on insulin/blood sugar.

For a long time we believed what we were told that eating fat makes you fat and eating cholesterol raises cholesterol. Here’s what really happens:

  • Your body makes 75% of the cholesterol in your blood. Only 25% comes from food. So the real question is, what causes the body to make too much cholesterol? The short answer: Refined sugars and grains.
  • Just like cholesterol, the fat you eat is not the same as the fat on your body. The fat you eat is an energy source. It’s the refined sugars and grains you eat that more readily convert to body fat.

Low fat is a religion, not a science.

A lot of the negativity towards eating fat can be traced to USA and President Dwight Eisenhower who became obsessed with cholesterol because of his heart attacks. Even after following low-fat diets his problems kept getting worse.

Ancel Key’s was a scientist who drove this theory forward that eating fat raises cholesterol and that’s what causes heart disease. His research was flawed and of the 22 countries he studied, he used only seven that supported his hypothesis. The USA then adopted a diet made of 60% carbs, 30% fat and for you mad mathematicians out there 10% protein. This was announced in 1977, which was around the time butter was replaced with margarine, more sugar was added to the diet and processed and food started to really take off. It’s funny how an industry was created just to meet these dietary goals.

That is the short story where fat got its bad name.

But not all fat is bad, and there are benefits of incorporating healthy fats into your diet. Healthy fats contain essential nutrients for life. Fat is the major nutrient needed by our brain and nervous system. Fat also forms our cell membranes. The types of fat you consume dictate how well those cell membranes will function. Fat is also responsible for the absorption, transportation and function of vitamins A, D, E and K. Finally, healthy fats provide your body with a clean energy source.

Fat is the major nutrient in your brain. Your brain is approximately 60% fat. It has the highest density of omega-3 fatty acids, particularly docosahexaenoic acid, or DHA. DHA creates myelin, the white matter that wraps neural circuits. The more myelin that wraps a circuit, the faster and stronger it will fire, resulting in improved skill acquisition and learning.

Cell membranes in the body are made of fats. Membranes made from healthy fats are more fluid-like and attract nutrients as well as oxygen for use. Unhealthy fats are like concrete walls; nothing can get into the cell!

Vitamins A, D, E and K are called fat soluble vitamins and need fats so they can be absorbed by the gut (check our 9th Sept article for a recap on the gut!) and transported to whoever they’re need in the body. These are the vitamins that assist protein in keeping your immune system running. Fats are responsible for their proper functioning.

For optimal nutrition:

  • It’s key to priorities beneficial fat sources and minimise disadvantageous sources.
  • Omega-3 fatty acids are the best of what fat has to offer, as well as the hardest to come by. Eating cold-water fish 2 to 3 times per week is ideal, as these fish are among the top sources for omega-3s.

Keep up the water intake and those healthy fats for breakfast!

cellular_health

Image

Fun Fact Friday – bit of a brain dump today…

You can be strong and slow but being strong doesn’t make you slow. Being slow makes you slow, being strong can also make you fast. Am I making sense yet?

Feel free to mention this to any endurance athlete who is scared of getting stronger incase it slows them down.

Anyway, a few Friday’s ago we talked about there being 10 fitness domains. We’re going to continue to explore these. This week is;

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

I’ve said it before and I’ll say it again. We don’t run a strength biased program at CrossFit Ballymena. What does that mean?! It means our workouts don’t look like this.

Warm up: blah
Strength: 5 sets of Blah for 8 blahs
WOD:  3 RFT of Blah, blah and blah
Cool down: More blah

If more days a week look like that than anything else, you have a strength biased program. I’m not saying it’s wrong because it’s not, it’s just not what we do!

The reason we don’t is hard to explain briefly and to potentially quote Winston Churchill ‘I don’t have time to be brief’. Check out this PDF which explains it far better than I could.

15876955_1727237390870180_8162417503021039616_n

 

 

Image