Gettin' Off The Crack.

I'm willing to bet there's an assortment of cereals lurking in the cupboards of your kitchen. Truth be told, they seem to be a staple of the American diet.

Most people haven't given much thought to the "behind the scenes" processing that occurs before each box makes its joyful journey to the shelves of your local grocery store. All we see is the bright, colorful display of boxes, whole grain promises and heart-healthy options, which couldn't be further from the truth.

The following is another article from www.westonaprice.org which explains the processing that goes on before those little "O's" make it to your bowl (filled with conventional milk, which is a whole other issue).

Read and Heed:
Dry breakfast cereals are produced by a process called extrusion. Cereal makers first create a slurry of the grains and then put them in a machine called an extruder. The grains are forced out of a little hole at high temperature and pressure. Depending on the shape of the hole, the grains are made into little o's, flakes, animal shapes, or shreds (as in Shredded Wheat or Triscuits), or they are puffed (as in puffed rice). A blade slices off each little flake or shape, which is then carried past a nozzle and sprayed with a coating of oil and sugar to seal off the cereal from the ravages of milk and to give it crunch.

In his book Fighting the Food Giants, Paul Stitt has tells us that the extrusion process used for these cereals destroys most of the nutrients in the grains. It destroys the fatty acids; it even destroys the chemical vitamins that are added at the end. The amino acids are rendered very toxic by this process. The amino acid lysine, a crucial nutrient, is especially denatured by extrusion. This is how all the boxed cereals are made, even the ones sold in the health food stores. They are all made in the same way and mostly in the same factories. All dry cereals that come in boxes are extruded cereals.

The only advances made in the extrusion process are those that will cut cost regardless of how these will alter the nutrient content of the product. Cereals are a multi-billion dollar business, one that has created huge fortunes.

With so many people eating breakfast cereals, you might expect to find some studies on the effect of extruded cereals on animals or humans. Yet, there are no published studies at all in the scientific literature.

For more in depth information on this and other popular American eats, go to this link:

http://www.westonaprice.org/modernfood/dirty-secrets.html

Now, go scramble some eggs & veggies and then eat some peanut or almond butter.

Dirty Secrets of The Food Industry

In one of the previous posts, I made a short list of things that I no longer eat or drink. Upon researching some articles and my favorite websites, I came across a couple informative pieces, one of which I'll post here today.

One of my favorite websites for all sorts of health information (science based too) is:
www.westonaprice.org

It is highly regarded in the "health community" and I trust their information.

I mentioned that I decided to kick my orange juice cravings, which has helped with less sugar during the day. I didn't really get too picky about whether it had been organic or not....but intuitively knew that it probably wasn't too good since oranges are heavily pesticide ridden.

I love organic oranges by the way, and eat them regularly as a whole fruit.

If you have a juice drinking habit, then here is some information that I came across that may help enlighten you about something you don't normally think about!

Orange Juice

Now let's turn to the orange juice in this supposedly healthy breakfast. It is quite shocking what turns up in a literature search on orange juice processing.

A quote from Processed and Prepared Foods states that "a new orange juice processing plant is completely automated and can process up to 1,800 tons of oranges per day to produce frozen concentrate, single strength juice, oil extracted from the peel, and cattle feed."

In the processing, the whole orange is put into the machine. Enzymes are added to get as much oil as possible out of the skin. Oranges are a very heavily sprayed crop. These sprays are cholinesterase inhibitors, which are real neurotoxins. When they put the oranges in the vats and squeeze them, all those pesticides go into the juice.

What about the orange peel used for cattle feed? The dried left-over citrus peel is processed into cakes which are still loaded with cholinesterase inhibitors and organophosphates. Mark Purdey in England has shown these neurotoxins are correlated with "Mad Cow Disease" (Bovine Spongiform Encephalitis or BSE). The use of organophosphates either as a spray on the cows or in their feed is one of the causes of the degeneration of the brain and nervous system in the cow and if these components are doing this to the nervous system of the cow, there's a possibility they are doing this to you also. In fact, a study carried out in Hawaii found that consumption of fruit and fruit juices was the number one dietary factor for the development of Alzheimer's disease. The researchers speculated that the real culprit was the pesticides used in fruit—and concentrated in the juices due to modern processing techniques.

The FDA has decreed that we can no longer buy raw juice, because it might be a source of pathogens. But it might surprise you to know that they have found fungus that is resistant to pressure and heat in the processed juices. One study found that 17% of Nigerian packages of orange juice and 20% of mango and tomato juices contained heat resistant fungi. They also found E. coli in the orange juice that was pressure resistant and had survived pasteurization. So there is plenty of danger from contamination from pasteurized juices.

In one study, heat-treated and acid-hydrolyzed orange juice was tested for mutagenic activity. The authors hypothesized that the heating process produces intermediate products, which under test conditions, give rise to mutagenicity, and cytotoxicity. In other words you have got cancer-causing compounds in your orange juice. In another study, gel filtration and high performance liquid chromatography were used to obtain mutagenic fractions from heated orange juice.

Another study shows just how toxic and damaging these juices are to teeth. They found that rats had more tooth decay from these commercial juices than they did from soda pop, which is loaded with sugar.

One more thing about processed orange juice. Have you ever wondered why processed orange juice stays cloudy, why the solids do not settle? This is because soy protein combined with soluble pectin is added, and this keeps the juice permanently cloudy. It might be interesting to know, for those of you who are allergic to soy.

Awesome Egg Snack!

I have to pass along this great idea that Lisa (9:30 class) shared the other day! She got it from another trainer at Gold's gym.

EGG-O-LICIOUS!

1. Chop up a bunch of veggies/shred some cheese: broccoli, spinach, mushrooms, onions, etc.

2. Whisk a bunch of eggs together (or keep more egg whites than egg yolks, if you like).

3. Spray a muffin pan.

4. Mix all that stuff together and pour them into each cupcake hole. Sprinkle cheese on them. Bake in the oven at 350 degrees until the top is lightly brown or poke a toothpick in the center.

Wrap them in cling wrap and stick 'em in the fridge. Yum!

Things I've Changed

A conversation about food ensued after the 9:30 class, that turned out to be the perfect segue for this blog.

If there's one thing in common that we all have, it's our relationship with food. Now, some might have a really good relationship...others might have a love/hate, still others might have a completely tumultuous relationship.

There are some changes that I've personally made over the last few months that have really helped me feel SO MUCH BETTER. They happened sort of gradually, which allowed for me to get used to a new habit. A habit that I no longer think twice about, and which is pretty easy to maintain.

1. Don't buy bread anymore. I only eat Smart and Delicious Low Carb Wraps.





2. Don't buy cereal anymore.




3. Don't drink juice anymore. (My craving used to be orange juice in the morning).






4. Don't buy granola bars anymore (or granola).







5. Haven't had soda in 4 years (except for a really good Root Beer, no high fructose syrup)








6. My actual "grain" intake during a typical week is probably less than or equal to 10% now.

7. 90% of my food is protein, fat, veggies, fruit (ok, dark chocolate too).

Some other things that I consciously do:

1. Shop separately from the rest of the family. Ok, so this might not be possible for some, but you get what I mean.

2. Set the kitchen up for success: olive oil, veggies, nuts, organic meats, balsamic vinegar, garlic cloves, herbs, cottage cheese, deli meat, salmon, good cheese, avocados, fruit, peanut butter, almond butter, plain yogurt, eggs, frozen fruit for smoothies, protein powder, coconut milk, flax seed, hemp milk, olives, salad greens, beans, salsa, hummus, etc.

I found this great post from a CrossFit Fire in Illinois (www.crossfitfire.com) I have copied and pasted it below!

1. Don't be discouraged that you have been CrossFitting for 'x' amount of time, but aren't losing any weight or aren't seeing any major body composition changes if you haven't properly addressed your diet. The fact that you CrossFit can not be your justification for eating that bowl of ice cream. You see, exercise alone is NOT sufficient for major body composition changes. You can CrossFit until you are blue in the face, increasing your strength and fitness, but if you do not address your eating habits, you will not dramatically alter the appearance of your body. Whether you want to get huge or want to shed some fat before summer, nutrition is what will get you there.

2. Don't let your scale be the judge of your successes. Throw the scale away! The scale will become your worst enemy. You see, if you haven't done much strength training before starting your CrossFit experience, you will see dramatic increases in strength (i.e. muscle) during the first several months if not year. Even if you are dialing in your nutrition and losing that much hated fat, the scale may still say that you are gaining weight. Truth is, muscle weighs more than fat. Judge your successes by how you feel, by how your clothes fit, by how much jiggle you have when you jump up and down in front of a mirror, and by annual blood work results.

3. Don't ask us for nutritional advice and then say, "Oh, I could never give up (fill in the blank)!" If that is the case, then you obviously prefer stuffing your face with (fill in the blank) over being lean and healthy. People, there is no magic pill! There is no "easy" fix! Want to know what is easy? Being fat is easy. Look around you. 65% of the adult population in this great country of ours is overweight. 65%! You have to decide that being lean and healthy means more to you than that box of (fill in the blank). Remember, food is not your friend! Food is simply a means to an end. We eat to live, not the other way around.

4. Don't rationalize the effectiveness (or lack thereof) of your current diet because ours sounds difficult. This usually follows number 3 in a given conversation and looks something similar to, "Well, I already eat pretty clean/healthy except for the occasional (fill in the blank) so I'm going to stick to that." You aren't fooling anyone, not even yourself. If what you are currently doing isn't producing the results you are after, then you must take action. Tweak it, change it, scrap everything and start from scratch; just do something. Doing the same thing over and over though while expecting different results is simply insane.

We get it though. We understand how difficult it can be. You have to accept that fact though and pull up your boot straps.

It isn't easy for any of us. We all have to be disciplined and make sacrifices from time to time if we are going to meet our goals. Nobody is without their food demons. It is perfectly OK, even expected, for you to make some progress, start feeling good, but then stumble and fall down. The key is to get right back up, dust yourself off, and climb back onto that horse.

Now go get 'em!

Million Dollar Question

I'll bet a million bucks that you can't guess what this is. Frozen yogurt? Nope. Laffy Taffy? Think again. Answer is below the photo.















You might want to think twice going to McDonalds. This is actually separated chicken parts ready to be made into Chicken McNuggets. Nasty.

Super Hero Powers

So, my husband mentioned to me last week that he had to "fight" over getting the heaviest olympic bar and extra weights for our Sumo Deadlift High Pulls with a woman from the 9:30 class. That participant would be Sandy, who is doing some serious ass-whoopin. She hasn't taken any names yet, but she's close!

Ok, so they didn't FIGHT over it :) I thought I'd add some extra drama to the story....but I wanted to point out Sandy's incredible efforts and progress!

Sandy came into the boot camp pretty strong to begin with, but I've noticed in the last couple months that she has become a POWERHOUSE! It is amazing and inspiring to watch her strength.

Sandy also eats extremely well, which is a direct reflection of her fast performance gains and stamina. Food will act like your JET FUEL if you make the right choices!

She readily takes heavier weights, is sweating like a water spout by the end of class and seems to still be smiling after each workout! Way to go!

There are also a number of other participants who have stepped it up several notches, have greatly increased their strength OR have chosen a higher box to jump on. AWESOME!

Here are 5 Tips to Make Serious Strength Gains/Lose Fat/Increase Performance:

1. Use Challenging Weights:
If you don't need to stop within about 45-60 seconds of a weighted exercise, it is TOO easy. When you fatigue out quickly, say within 30-40 seconds, you are creating trauma to your muscles, which demands them to repair new muscle growth.
PRACTICE AT YOUR THRESHOLD TO RAISE YOUR THRESHOLD.

2. Write It Down:
Make yourself accountable for your food. Plan ahead. Get up 15 minutes earlier to pack healthy snacks, fill a water bottle, bring your own lunch, or get everything ready the night before. Think about what your day holds and plan accordingly.

3. Eat More Veggies:
Veggies are packed with fiber which controls your insulin levels....hence controlling your blood sugar levels. Your blood sugar levels are directly related to successful fat loss and keeping an ideal weight. You are less likely to eat bad foods when you pack your meals with veggies.

4. Increase Your Protein Intake:
Make protein about 40% of your day. Protein releases glucagon which is a mobilization hormone that regulates blood sugar (again, the key to successful fat loss). Protein also increases the thermal effect in your body, speeds recovery, and increases lean muscle mass.

5. Drink Water:
When you are dehydrated or you've filled your day with soda, coffee, energy drinks and other crap, your body will actually "hold onto" water in an attempt to save what you DO have. Water flushes toxins, helps you think clearly, and is necessary for cellular function.

Moral of the Story:

Balancing blood sugar levels is the key to success in fat loss, muscle gain and performance.

40% PROTEIN
30% GOOD FATS
30% GOOD CARBS (VEGGIES/FRUIT)

Now Go Crush Something.

If You Have a Good Food Log, You Don't Feel Like Such a Log.

A few food logs trickled in this week. I apologize for the slight delay in getting my thoughts down here....school conferences this week. A little hectic at home with the kids, etc.

First, I'd like to pass along a web link that was found by Sonya (9:30 gal) that gives a great list of foods to focus on or to ditch.

Here it is: http://www.stumptuous.com/kristas-kalorietastic-konfabulator

Here are my general thoughts on the most recent food logs. I realize that I keep repeating things.

1. No soda or Powerade / Gatorade, etc. All it is is high fructose corn syrup. Your mid-section will just keep growing.

2. No cereal in the morning. Focus on eggs (+ egg whites), sprinkled cheese, cut up chicken wraps, fresh fruit combined WITH YOUR PROTEIN and FAT, sauted veggies in an egg white omelet, nut butters, plain yogurt with raw honey and berries (+ your protein/fat source)

3. Ditch juice

4. The serving for seeds & nuts is around 1/4 cup.

5. Remember that your meals should combine P + F + C.

Great job on the egg + egg white omelettes, turkey/avocado wraps, almonds, apples, cottage cheese with fruit, chicken, etc.

Pretend you are a forager and you will shed weight.

Dairy works for some people, but not for others. Pretty much the only dairy that I would recommend is high quality cottage cheese, cheese, and low sugar yogurts. No, not Yoplait.

Ditch milk. The calcium hype is just that. Hype.

The 3 yogurts that I recommend:

1. Greek Fage (pronounced Fah-yea!) Thanks Claudia for this find! You can find this at Fresh and Natural. Get the PLAIN. Add your own raw honey or berries. Get the 2% fat.

2. Cultural Revolution (found at Mississippi Market, Selby/Dale). I realize that this is not in our area.

3. Seven Stars Yogurt. PLAIN. You can find it at Fresh and Natural.

Okay, that's enough for now, otherwise it's overload!

Bonnie's Transformation!

I have been so excited to share an incredible weight loss story that has occurred right before our very eyes these past 4 months. If you've been participating in the boot camps, you've probably noticed that Bonnie, from the 9:30 am class, has made some SERIOUS changes in her lifestyle habits and they've paid off ten-fold. She is an incredible example of what good nutrition and intense exercise can do for you in a matter of months.

Bonnie now has lost over 85 pounds total. This includes a 60 pound loss previous to starting the boot camps, which entailed a COMPLETE overhaul on her eating habits. The boot camps have kicked her metabolism into a new gear, which has allowed her to shed even more weight!

I remember the first day of boot camp for her. We were outdoors at Community Park and it was a struggle for her just to get through the warm-up. She felt nauseous, could barely get through the runs and I thought she would never come back.

She proved us all wrong and since went on to make the biggest change of anyone in the classes!

Below are her "before and after" pictures, as well as, a synopsis of the journey to her success!

Way to go Bonnie, we are all so very proud of you!

I encourage you to post comments about things you may have changed for yourself or to simply give a HURRAY to Bonnie! Click on "comments" at the end to share your thoughts!



WHAT MADE YOU DECIDED TO MAKE THE COMMITMENT TO YOURSELF?
I knew I was on a crash course as far as my health was concerned. I was ready to make permanent lifestyle changes from the inside out that would equip me to live a vibrant, healthy life in my fifties, sixties and beyond. I set out to detoxify my life and really “go for it” to create the life I wanted.

2. HOW DID YOUR FOOD CHOICES PLAY A ROLE IN YOUR SUCCESS?
I worked with a naturopathic doctor to help me develop a plan to detoxify and restore my health. Then I followed the plan by avoiding/eliminating the foods I tested sensitive to as well as sugar, alchohol, artificial sweeteners and additives. When I follow the plan it leaves only whole, fresh, quality, real foods. Drinking lots of water and taking recommended supplements have also been helpful.

3. HOW HAVE THE BOOT CAMPS HELPED YOU?
Boot camps have accelerated my results in all areas of health and fitness. From my first boot camp session on October 20th, 2008 through the boot camp session ending February 13th, 2009 I significantly increased my strength, muscle tone, cardio stamina, flexibility and overall fitness level in addition to losing 24 lbs. and reducing my body fat by 5% (this was on top of already losing 60 lbs. and 10% body fat in the 6 months before starting boot camp). The structure, coaching, group dynamics and enthusiasm of the program keep me inspired. I also have a new vision and belief in what my body is capable of and what I can accomplish in other areas of life outside the gym.

4. HOW DO YOU STAY CONSISTENT WITH YOUR NEW HABITS?
I put boot camp and the activities that support my health goals first on my schedule, build in accountability, schedule alternative workouts during breaks and plan ahead so I always have good food choices in easy reach. Focusing on results from the inside out with a mind-body-spirit approach helps keep me on track.

5. DO YOU HAVE SPECIFIC GOALS IN MIND FOR THE FUTURE?
Get my body fat under 25%. Continue to build strength especially in my core and upper body. Regain full mobility in knees. Continue building health from the inside out. Apply the skills I have developed to achieve physical transformation to get results in other areas of life.

Lisa's Story

I absolutely love hearing about other people's backgrounds and stories. It always paints a picture in my head about each person's personal goals, struggles, habits and reasons why they do what they do. It's like a virtual "novel".

I know a common theme in my blogs usually relates to nutrition. I hope that you have gained some insight into the importance of it....possibly changing your entire perspective on how you feed yourself. I know that several of you have been working so hard on changing your habits!

I have two testimonials that I have been excited to share for several weeks that relate to major changes in eating and lifestyle habits. Both tell a unique story, yet there are many similarities in what they struggled with and how they overcame their challenges.

Lisa and Bonnie are in the 9:30am class. Both have had to struggle with weight, energy and overall health related issues from the past. This past year they both decided to put control back in their hands.

I will first share the email that I received from Lisa a few weeks ago.

Next week I will share Bonnie's story, which is amazing as well! If you've been in the boot camps since last fall, chances are that you've seen her "shrink before your very eyes". She made some serious decisions about her health even before joining boot camp, but after joining boot camp, it kicked her metabolism and strength several notches further!

I am so happy for them both!

HERE IS LISA'S STORY:

I just thought I would update you on what I've been doing and where I have been. I am coming back on Feb. 23 and renewed the membership.

I have been suffering with major fatigue for the last 3 years. It came to a head a few months ago when I started boot camp. I saw my sleep nurse (because I'm an excessively "sleepy" person), but there were no signs of apnea or restless leg sydrome.

I had more blood tests done, but they were normal. I did some research on chronic fatigue and found that my symptoms were amazingly the same.

I have been gaining about 5 pounds each year for the last 3 years. Additionally, I gained 8 pounds this last year. I have always been more active than the average person and was having a really hard time with this. I couldn't figure out what I was doing wrong.

I went to my chiropractor, since he helped me with just about everything else, and was informed about a detox program he was offering. They promote and sell Standard Process supplements which are organic, whole food supplements. I am already on a few of them.

I started the detox 13 days ago and have 8 days to go. I have not felt this good since my early 20's. It is a liver and kidney detox. For the first 11 days, you can only eat organic fruits and veggies along with smoothies supplemented with powdered formula. On day 11 you can add lean organic protein sources, brown rice or quinoa.

MY POINT.......I learned the hard way about what you've been stressing to everyone in the blogs. I realized that this is the ONLY way!!!

I slowly started adding my runs in. Nice, slow and easy. I feel like a 25 year old again, literally. I am also down 6 pounds. That part always comes slow for me. I have another 7-10 pounds to lose, but I am much more confident that it will come off.

I now GET IT!!!!

Thank you for the blogs and the wonderful program you have brought to our area. We are truly blessed to have you in our lives leading and cheering us on to better health and happiness. I will see you at the end of the month.

Lisa Daly

Jumbo Shrimp!

I'd like to share another healthy recipe that is one of our family's favorites! Some of you have already tasted it at previous gatherings, but may not have the recipe yet. Whenever I go to parties and I bring this, I get at least 3 people asking for the recipe!

I got this from a Experience Life magazine over two years ago.

Next time I make this, I will use JUMBO shrimp and serve it as a main meal. YUM!

Some side dishes that may work well together with this:
Roasted asparagus
Red potatoes with chopped chives/sea salt/butter.
Field greens salad

A HUGE PILE OF BROILED/GRILLED SHRIMP
Note: When making this, I never really measure anymore. I just add the amounts of things based on taste. You can certainly be more precise though.

3 pounds pre-cooked shrimp (if you use JUMBO shrimp, then the amount will probably be less)
1/3 C. Olive oil
2 Garlic Cloves crushed (I'm a garlic lover, so I usually add more than this)
1/2 tsp. hot red pepper flakes
1 Tbs. squeezed lemon (I usually add more)
2 Tbs. rosemary (usually add more if it's dried)
Sea Salt to taste
1 1/2 tsp. paprika (or to taste)

Marinade for a few hours or overnight.

During the winter, broil the shrimp for about 3 minutes on each side (spread them out on a broiler pan or something) Watch so you don't burn them!

During the summer, stick em' on a skewer and grill.

Enjoy!

Free Workout!

Here's an easy "at home" workout that I got from another fitness professional out east. As you can tell, it's in circuit form and it's short and intense! The best bang for your buck!

The Lucky 8-Ball :
Each exercise lasts 30 seconds. Switch to the next station without any rest. Go for a total of 8 rounds! As many reps as you can hammer out at each station!

1. Push-ups
2. Air squats
3. Tricep dips on the coffee table (try to elevate your legs if possible)
4. Reverse Plyometric Lunging (split legs)

If you have at home weights, you can always exchange one of the stations for thrusters, if you have a pull-up bar...you can do reverse crunches hanging from the bar for one of the stations. You can exchange the tricep dips for jumping pull-ups if you have a bar too!

Throw on some good tunes and bust it out! This workout is only 16 minutes long. If you push yourself to the intensity level that you should, you will be smoked by the end!!

Bloggin' on Food Loggin'

The post below this one will layout more information as it pertains to your food logs, but here are some thoughts on the food logs that I received this past week:

1. When making protein shakes, if you are adding berries and other fruit...just make sure that that is the main sugar source. No need to add extra juice. Use original (not sweetened) hemp milk, water and 1/2 C. coconut milk to liquify it. Not a fan of soy or milk.

2. There are some of you that actually UNDER-eat. You guys are starving your muscles! Your body needs enough food to keep the fire burning all day. Fire burning = METABOLISM

3. Your breakfast, again, should be extremely important to you! It is a "must" to begin your day correctly. Again, protein, fresh fruit, wraps, sauteed veggies in your eggs, sprouted english muffin with nut butter, etc....

Several of you have made AWESOME headway on the logs (more veggies, more good fats, protein intake). I see many changes and efforts that are geared in the right direction! Way to go!

Also, when you feel thirsty after eating crappy food or restaurant food...that means there's too much salt intake. (a couple of questions about that came up). Rehydrate with good ol' fashioned water.

Keep up the great work ya'all!

Why are my jeans tighter??

I thought I'd touch on a subject that has come up several times since starting the boot camps. A handful of women have been concerned about their jeans feeling tighter even though they are working out so hard and trying to lose fat. I will explain what is happening and the steps that are involved in successfully "leaning" out or losing the weight that you want. Don't despair!

1. When starting a program as intense as this one, the average person will GAIN about 4 pounds of muscle before they start seeing inches drop.

2. It takes a minimum of a 3 month commitment to see significant results.

(In the meantime, your body is revving its metabolism higher and higher. The end result will be more calories burned even as you sit on the couch watching the Biggest Loser) :)

3. Your diet must support lean muscle growth while at the same time support shedding fat. Remember that means steering clear of cheap crappy food. Cheap crappy white food drives your insulin levels up....insulin is a FAT STORAGE hormone. That means axing the ritz crackers, chips, cheap bread, candy, twinkies, ding-dongs, spaghetti-o's, doritos and whatever else is corrupting your cupboards.

FOCUS ON PROTEIN, VEGGIES, GOOD FATS. The weight will fall off.

4. Ditch the scale.

Depending on how much muscle you might have on your body, you will need coinciding calories to sustain muscle tissue and keep you at your ideal weight.

For instance, my body type currently needs around 98 grams of protein a day. I probably eat close to 70-80 grams of GOOD FAT per day. My good fat intake is probably a little high (I could lean down if I really wanted to). I could stand to cut out the dark chocolate, but overall I've found that I have enough energy, my weight stays stable and I don't feel deprived.

Below is a general layout of calories according to eating by The Zone. Remember that it is tweeked based on the amount of muscle you have and your activity level. You might find that you need more or less calories than what is listed. If you feel "starved", add good fat. This is a trial and error process for everyone to find exactly where you feel comfortable.

Small female: 70g protein, 30-40g fat, 90-100g carbs
Medium female: 77g of protein, 35-45g fat, 100-110g carbs
Large female: 91g of protein, 40-45g fat, 120 - 120g of carbs
Athletic well muscled female: 98g of protein, 45-55g fat, 125 - 135g carbs

Small male: 112g protein, 50g fat, 145g carbs
Medium male: 120g protein, 55 g fat, 155g carbs
Large male: 133g protein, 60g fat, 170g carbs
Athletic well-muscled male: 175g protein, 75g fat, 225g carbs

Hope this helps out and gives you a guideline to go by!

Keep movin' !
Kate

Cowboy Caviar - Yee Haw!

Fellow night-time boot camper, Claudia, mentioned to me that she has a pot-luck to attend very soon. She asked if I knew any good "healthy" recipes to make for such an occasion. Well, I have the perfect one!

Cowboy Caviar is a HIT at the appetizer table, whether I bring it to parties or if we host at home. This is a recipe that you might initially look at and say "huh?". It's not until you try, that you'll get hooked! It's gone at every occasion.

My brother-in-law, who won't touch a vegetable to save his life....actually requested the recipe!

COWBOY CAVIAR - Serve with flax chips or organic blue corn chips, etc.

1 can pinto beans (rinsed)
1 can black eyed peas (rinsed)
2 ribs of celery chopped
1 red onion chopped
1 red bell pepper chopped
1 can corn (drained)
1/2 C. olive oil
1/2 C. sugar
1/2 C. vegetable oil (ok, not the greatest)
1/2 C. cider vinegar

In a saucepan, bring liquid ingredients and sugar to a boil, cool. Pour over the remaining ingredients and refrigerate for a few hours or overnight. Option to drain a bit before serving.

If you don't like this, I'll be very surprised! Give it a whirl!

Enjoy!

My New Fave.

On our way up to my sister-in-law's last weekend, I had time to read my favorite health magazine, Experience Life. There are always a couple pages dedicated to "new" things to eat, which I love to read about and eventually try.

The one that caught my attention was Living Harvest Hemp-milk!

I told my husband about all the health benefits from it (out of my own fascination), and all he said was...

"How do you milk a hemp plant?"

I just rolled my eyes and cracked up. :)

Well, needless to say, I was at Mississippi Market last week and lo' and behold it jumped out at me from the shelves, so I needed to try it!

Wow, it's pretty darn good and the health benefits are AMAZING!

1. It has the correct ratio of omega-3 and omega-6 fatty acids.
2. ZERO sugar!
3. Only 1 carb per serving!
4. Only 70 calories per serving too! (although, I'm not a calorie counter).

Put it in your smoothies, over your cereal, use it for cooking/baking. Keep it in your secret stash.

I will have to see if Fresh and Natural carries it too!

Cheers!
Kate

Quick Restaurant Tips!

Here are some quick restaurant tips! I got these from The Zone website, which I'd like to get more serious about following (portion wise). I eat very much "in the zone", but the next step would be actually measuring food, something that I fear! That might be an upcoming goal which you guys might hold me accountable for :)

I have another tip at the bottom that I got from a boot camper! Enjoy!

ZONE TIPS:
1. Never eat the rolls. If you’re going to eat carbohydrates, save it for dessert.

2 Always choose a low-fat protein entrée and ask to replace any starches or grains with extra vegetables.

3. While waiting for dinner, have a glass of water.

4. If the low-fat protein you order is significantly greater than the size of your palm, take the excess home.

5. Determine whether the carbohydrates on your plate are favorable or unfavorable. If you’re eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion.

6. If dining out is not complete without dessert, then don’t eat any carbohydrates during the meal. Order whatever you want for dessert, but eat only half.

Here's an idea that has been on one of the logs: An awesome way to make "tuna salad" or "egg salad" is to mash it together with low fat cottage cheese! What a great idea! Ditch the chemical laden mayo, etc. Chop some onion, celery, add a bit of salt and pepper, grab some salad greens and put it in a wrap!


There ya' have it!

More Tips For You!

A MASSIVE thank you again for the food shelf donations this week! I will bring them to Second Harvest in Maplewood on Friday!

I want to touch on the food logs as well. Overall, they improved from the first week. I will list some points that come to mind as I looked them over. If you feel like I'm singling your food log out, don't worry, I'm probably not. There are similarities between many of them!

TEN SUGGESTIONS:

1. Many people eat 'whole wheat' bread/toast. Consider the quality of it though. Read the ingredients list. I eat Ezikiel sprouted grain bread. However, it's super expensive right now. So I've gotten in the habit of eating wraps. I LOVE Smart & Delicious Tortilla Wraps from Fresh and Natural on Hwy. 96. Easy to wrap stuff up in, don't fall apart. Low carb, high fiber. YUM!

2. I'm not a fan of milk. Substitute rice milk, or almond milk into protein shakes for a try. Go to www.realmilk.org for more info on milk and where to find raw milk in the state. Not easy to drive to a farm...so ditch it all together.

3. Some of you are Lean Cuisine eaters. Let them get freezer burn in your fridge. Read the ingredients list and you'll probably see why. Just a hunch!

4. Canned soups are an easy way to get a quick lunch in or whatever. However, consider the quality of the type you buy. Progresso, Campbells, etc. will most likely have a lot of additives (high fructose corn syrup, MSG, etc). Best to get the good stuff at a co-op or in the natural food aisle of a conventional store.

5. Easy way to get fiber/good oils, add ground flax or low fat coconut milk to your protein shakes.

6. Read the ingredients on yogurt. Most conventional types will have high fructose corn syrup in them. Also, skip the "fruit on the bottom" types all together, or skim the top of the yogurt and leave the all-too-sugary bottom. Look for live/active cultures on your yogurts.

7. Meat. Meat is not just any old meat. Highly processed salami, ham, pepperoni, bacon or whatever is toxic. Take consideration of the quality. Best to go grass fed or pastured because the animals are not eating corn based feed (which is horrible) for them and for YOU. Also, if you are going to eat that type of meat, make sure they don't have NITRATES in them. That causes cancer.

8. Many of you are oatmeal lovers (stick to the real oats). Oatmeal is healthy for you, however, stick to a smaller servings and add in protein to your breakfasts. Remember, protein should be your "go to" first thing in the morning or right after your workouts. Don't just eat oatmeal alone.

9. An AWESOME substitute for the fizzy-ness of soda is Kambucha drinks. You can find Kambucha at Fresh and Natural in the produce section. I think it's super yummy and it quenches your thirst. Sweet/tart and full of good stuff for your immune system and gut.

10. If some of you sleep restlessly, take a look at what you eat before bed. If you have a tendency to eat ice cream, cereal, crackers, and other forms of high glycemic/high sugar stuff...that spikes your blood sugar overnight and often wakes people up unnecessarily!

Here is the link to find natural food stores in whatever area you live: www.localharvest.org

Cheers to your body!
Kate

Gut Science 101

Since starting the food logs, it has shed a big light on why some of you may be hitting plateaus, feel drained or feel like you're not gaining muscle (which fuels fat loss and performance). I'm glad that I am able to look them over and it has brought a whole new dimension to things!

This is a very simplified explanation of the cascade of events that occurs in your gut when you eat certain foods. What you eat is directly related to hormone regulation, which is crucial for blood sugar stabilization, curbing cravings, telling you when you're satisfied and changing the composition of your body.

Here goes!

When you eat PROTEIN: Your body releases GLUCAGON which regulates blood sugar levels and builds muscle mass.

When you eat crappy CARBS: Your body releases INSULIN, which is a fat storage hormone. When you have too much INSULIN released, it prevents your body from utilizing fat as its main energy source.

When you eat GOOD FATS: You stay hormone neutral. This is a prime energy source and provides satiety and feeling content.

Also, when you eat too little, your body conserves fat and calories in an attempt to "save itself" from starvation. It also sabotages your metabolism. It's reverse of what you'd think.

I'm keeping it simple, but I hope I got you thinking!

Remember, the hierarchy of food intake for your average day:

Lean protein
Veggies
Nuts, seeds, avocado, olives, olive oil, coconut oil, organic dark chocolate (at least 70% cocoa) etc.
Some fruit
Little Starch
No refined sugar

Hope everyone had a great weekend!

Chow Time

To build off of the previous post, I thought I'd get really transparent with you all and write up what I typically eat every day. I don't count calories, I eat a lot of fat and protein.

Keep in mind that some things change based on my mood/seasons, but it will give you an overview of what I'm stressing as it pertains to food choices and achieving your goals.

Also, keep in mind that I eat A LOT of calories, so depending on how active you are and how much muscle mass you have on your body....your food intake will be different accordingly.

This is just to illustrate the HUGE point that not only must you NOT starve yourself and go fat-free/low-calorie....but also that the quality of your food either hinders weight loss and muscle gain or promotes it. It also is crucial for recovery and general energy levels.

Let's say it's a typical boot camp day where I have to get up super early:

4:30 am: 2 low-carb tortilla wraps around banana/organic peanut butter, coffee
7:30am: 3 eggs, slices of cheese wrapped in a low-carb tortilla and wrapped, apple
Late morning: handful of almonds, raisins, some organic dark chocolate, maybe a yogurt and ground flax seed, etc.
Lunch: 2 tortillas with kidney beans, sliced red onion, avocado, salsa, cheese, another apple or something, more dark chocolate!
Mid afternoon: cottage cheese and mandarin oranges, more nuts, maybe rice crackers and hummus, etc.
Dinner: some type of protein, steamed or sauteed veggies, brown rice or brown rice pasta, olive oil, salads, homemade soups when I have time to make a pot, etc.
Night snack: apple and peanut butter, maybe a bowl of oatmeal with berries and flax seed and protein powder, etc.

Here is an article in regards to this topic from one of our boot-campers that I thought I'd share. Take it from Oprah!
http://www.weightandwellness.com/real_scoop.html

I hope this helps those that are struggling with their daily eating patterns! Remember that your cells are made from what you eat. If that's Diet Coke and Ritz crackers, then your body is trying to build muscle with Diet Coke and Ritz crackers. It's not possible!

To Your Health Y'all!
Kate

First Week of Food Logs

Well, I have to say that looking over these food logs was more difficult than anticipated! I am determined to rip you from the grips of the typical American fare. I see that some of you have become victims already. Save yourself!

NUTRITION is the absolute foundation of yourself. If you were to picture the Great Pyramids....nutrition would be the broadest and most expansive base to them on the absolute bottom, even broader than exercise itself. In the end, it doesn't matter how much you might be busting your ass while working out, you will hit a plateau where the results you fully want to achieve will be a struggle to reach.

Here is the hierarchy of what you should eat for optimal body composition and performance:
1. Lean meats
2. Vegetables
3. Nuts, seeds, olive oil, avocados, dark chocolate (the good stuff), olives, coconut oil, etc. (GOOD FATS)
4. Some fruit
5. Little starch
6. No refined sugar

That's it. In a nutshell. It's really not complicated. It means having those things available in your house. It means not spending your money on things that are wasteful from a nutritional standpoint. It means not eating the Mac and Cheese that your kids eat. The next step is to get kids to eat something other than Mac and Cheese. That's another issue. All it is, is habit.

Here are the common themes that I saw from the food logs, (most but not all):
1. Way too many carbs (poor and "so-called" healthy)...especially at breakfast
2. Too little protein
3. Too little good fats

Some food logs showed those trying to go too fat free. That's a recipe for disaster and weight gain. Ditch the artificial fat free crap, imitation this and low calorie that. It does the opposite of what it claims to do. Use real butter, olive oil, real eggs, etc. The other crap is just chemicals. Just read the back of any conventional low-fat salad dressing or whatever. Toss it.

Also, protein and good fats are the catalyst for quick muscle recovery and healthy joint function. They are vital to you.

Use the above "hierarchy of food" list as your top guide for every-day living. Do we all want a Starbucks mocha every now and then? Of course. Do you like your mom's special pumpkin bread? Yes. You get what I mean.

Keep learning, keep shifting habits one at a time, keep on keepin' on!

Next blog will be a quick teaching on why your body stores fat when eating certain carbs.....

To Your Health Y'all!
Kate

First Week of Boot Camp

First off, I want to congratulate all the new recruits for getting through their first week of boot camp! You may have been thinking, "What the hell did I get myself into?", "Who is this freak woman making me feel like my heart is going to explode?" and "Why am I crawling on the floor?"

That's right, you won't find people doing the stuff you are doing at a typical gym. I'm proud of your efforts and your courage to jump right in!

For those of you who have been around and can now claim yourselves as "semi-professionals" at this, you may have realized that there has been a slow evolution over time as to the types of movements you guys are doing. For the most part, the exercises you are doing get the most "bang for your buck" because they are full body, full exertion and they offer full puking capacity. Just kidding, but really, I'm not.

Remember that you have to freedom to make this as challenging as you want. That is where you get your results from! Let alone, what you pull from your kitchen cupboards and put in your mouth. This past Monday, I briefly mentioned to the night class the 23/1 rule. I get you for 1 hour...and you have 23 hours to make decisions on your own! That is where the food logs come into play. Hopefully, you can take advantage of that and slowly make the lifestyle changes necessary to reach your goals!

The Basics:
1. First, go for FOOD QUALITY
2. Second, go for FOOD QUANTITY

Quit eating crap. Quit eating the things that make you bloated, constipated, give you headaches, make you feel sluggish....and give you a TOTAL LIFE BUZZ KILL.

Treat your body like a temple. What else do you have to walk around?

Quick Tips:
1. Ditch the cereal habit.
2. Mashed cauliflower instead of mashed potatoes. (Some of you know this tip already, but it was new to me.....I'm gonna try it!)
3. If you have an alcoholic drink, go for red wine. No, not 4 glasses.

Now, go take life on. Be strong to live stong.

Kate
www.TheAthleteLab.com

She Could Kick All Our.....

One of our very own recruits wrote me an email several weeks ago explaining to me all the comments that her co-workers were saying to her about participating in The Athlete Lab Boot Camps.

"You shouldn't be doing that at your age."
"Your going to hurt yourself."
"It's not good for you."

Secretly, she thought that they were just jealous that she could kick all their asses. Quite frankly, it's great that she's going to be able to get herself off the toilet when she's 85 with good squat form. No offense to anyone, but it's the truth.

So, I thought I'd add a video to show you that you can do whatever you put your mind to. You can put whatever limitations you want on yourself or you can choose to KICK THINGS IN HIGH GEAR for life.

The video is a great review showing correct form....but there's also a 70 year old woman putting us in our place! WOOT WOOT!

http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov

Now, time to De-Sissify.

Kate.
www.TheAthleteLab.com