Regarding diet and nutrition, our primary concern is, of course, clean eating beginning with a Paleo approach.  For the most part, we do not promote the use of supplements, save for a select few (no, protein powder is not on our list).  The number of supplements we considered worthwhile [...]]]> Tuesday, December 22, 2009

Regarding diet and nutrition, our primary concern is, of course, clean eating beginning with a Paleo approach.  For the most part, we do not promote the use of supplements, save for a select few (no, protein powder is not on our list).  The number of supplements we considered worthwhile could be counted on one hand, with a finger or two to spare.  Since receiving some nutritional enlightening from Robb Wolf this past summer, we have added a few other supplements to our list (ALA, for example).  Fish oil is the #1 on our hit list and we suggest taking it on a daily basis.  In fact, we don’t really consider it a supplement but rather food (it is oil, after all).

Mark Sisson over at Mark’s Daily Apple has a nice post on supplementation where he lists his top 4 supplements.  Check it out here.

What are your thoughts on supplements and supplementation?

Workout

Press 3-3-3-3-3 reps

rest 5 minutes

Row 1000m using as many intervals of 40 sec. on / 20 sec. off

Life is so unfair.  First TTC fare went up to $2.75 (old news, you say?  I’m still irate!), then your PVR didn’t reprogram itself when the hockey game was moved to a different channel, and now your favorite foods might be trying to kill you.  Wait.  Back up.  What?

It’s [...]]]> Friday, December 4, 2009

Life is so unfair.  First TTC fare went up to $2.75 (old news, you say?  I’m still irate!), then your PVR didn’t reprogram itself when the hockey game was moved to a different channel, and now your favorite foods might be trying to kill you.  Wait.  Back up.  What?

It’s quite common among people with celiac disease to crave bread, crackers, and pasta.  What the hell?  Why would your body direct you to consume the very substance which is doing so much damage?  Theories abound.  Specific to gluten intolerance: Gluten irritates your intestines, making for really inefficient nutrient absorption.  Simple, refined carbohydrates are absorbed earliest, in a less-irritated region of intestine… so your body craves white flour and sugar because those are pretty much the only things making it through in a useful form.  Here’s one theory about why we might crave or be addicted to other foods (including, but not limited to, gluten) to which we’re intolerant.

Image credit: World’s Healthiest Foods

Does the thought of cleaning up your diet leave you in a panic?  Is there one food or food group that you think of more as a close personal friend than as fuel?  Consider this:

Hint: how do you know you may have these food sensitivities?  There are all sorts of ELISA allergy tests you can take, but if you feel particularly “addicted” to something, it may actually suggest you are sensitive to it.  When we took our kid off milk, he acted like he was coming off heroin for the first few days, he kept screaming for milk and cheese.  If you’re intrigued, take yourself off these things for a few weeks and introduce them back in, and then see how you feel.  (from Green Fertility)

You can do anything for a week, right?  Except hold your breath.  Or stand on one foot.  Or run nonstop.  Or… well… ok, so there’s a lot you can’t do for a week.  But avoiding, say, cheese?  Just to see if it changes your wellbeing for the better?  Might be worth a shot.

Workout

Complete 5 rounds for time of:

• 5 One arm dumbbell thrusters, left side (1/3 of body weight)
• 5 One arm dumbbell thrusters, right side (1/3 of body weight)
• 30 Double-unders

I want you all to be having lots of sex and making lots of babies.  There.  I said it.  In fact, I’ve been saying it in various ways since I started contributing to this blog!  Every time I suggest that a lower carbohydrate diet made up of real foods [...]]]> Thursday, December 3, 2009

I want you all to be having lots of sex and making lots of babies.  There.  I said it.  In fact, I’ve been saying it in various ways since I started contributing to this blog!  Every time I suggest that a lower carbohydrate diet made up of real foods might be a good idea, every time I mention intense exercise or strength development as a means for improving insulin sensitivity… Well… That’s all just double-talk for “make lots of babies”.  It’s obvious, isn’t it?  I go on and on about lowering your carbohydrates and maybe even fasting a little here and there… it’s all been a covert op: when you’re struggling with infertility one of the drugs you may be prescribed is:

Metformin (Brand name: Glucophage).  Metformin is an insulin-sensitizing agent… Metformin may increase your fertility to the extent that it reduces insulin resistance, and thus helps to normalize insulin.  (from Natural Health Solutions for PCOS)

Weird, right?  And it’s not just you gals I’m after.  Oh, heck no.  Boys, I want your swimmers to be doin’ their thang and doin’ it well.  Turns out you guys can be just as affected by gluten sensitivity and insulin resistance as the ladies.  (See celiac disease and infertility, as well as gluten sensitivity and infertility).

Sure, we claim that the CFTO blog is all about fitness and nutrition and gym-related exploits, but it turns out we’re all about the horizontal mambo around here.  Take heed: If you’re not looking to produce a mini-you and you’ve just jumped into a Paleo lifestyle, maybe double up on the protection.  Just sayin’.

Workout

Split jerk 3-3-3 reps

Rest 5 minutes

Complete 3 x as many rounds as you can in 5 minutes of:

• 7 Pull-ups
• 7 Kettlebell swings (boys: 32kg; girls: 24kg)

Rest 1 minute between rounds

Three blogs that I frequent for Paleo inspiration:

Feasting On Fitness: Scrumptious recipes!

Everyday Paleo: A log of one family’s Paleo meals… excellent motivation material.

Whole Health Source – Dental Health: Not a food or recipe blog, but offers a fascinating examination of the impact of diet on dental [...]]]> Wednesday, December 2, 2009

Three blogs that I frequent for Paleo inspiration:

Feasting On Fitness: Scrumptious recipes!

Everyday Paleo: A log of one family’s Paleo meals… excellent motivation material.

Whole Health Source – Dental Health: Not a food or recipe blog, but offers a fascinating examination of the impact of diet on dental health (see the 8-part series Malocclusion: Disease of Civilization).  Grab a cup of coffee and dive in… this blog has a wealth of information.

Workout

Nancy

Complete 5 rounds for time of:

• Run 400m
• 15 Overhead squats (boys: 95#; girls: 65#)

You’ll see it on a lot of “diet food” packages: Guilt Free.  It’s on baked chips, fat-free cookies, sugar-free candies.  What is all this emphasis on guilt?  If I eat a bowl of ice cream it makes me a little wired, then a little sleepy, then a lot hungry, but it doesn’t make [...]]]>

You’ll see it on a lot of “diet food” packages: Guilt Free.  It’s on baked chips, fat-free cookies, sugar-free candies.  What is all this emphasis on guilt?  If I eat a bowl of ice cream it makes me a little wired, then a little sleepy, then a lot hungry, but it doesn’t make me immoral or bad.  The people in charge of food packaging are playing with your emotions… by saying that this granola bar is “guilt-free”, they’re implying that any other choice you might make is “guilt-full”.  I prefer to shop the perimeter of the grocery store… none of the fruits, veggies, or meats try to mess with my head.

One of the things I love about the Paleo way of eating is that the focus is on what will be delicious fuel for my body, and also on knowing exactly what’s happening when I make a less than ideal choice… I know exactly what will happen to my insulin and energy levels if I eat a big plate of pasta.  That doesn’t mean I’m not allowed to eat the pasta, it just means weighing the options: do I have time for a two hour nap afterwards?  Will the gluten wreak havoc on my digestive system, or do I tolerate it reasonably well?  Did my grandmother make it for me?  Do I really really really want it?  Sold.  If I have something else to do that evening I might make a different choice, like meat and veg, that will allow me to stay conscious and productive.  But notice how none of that assigns a value judgment to one food over another.

As Robb Wolf said in the Nutrition Seminar: “Food is just food.”  This is the food you eat, this is how you feel.  That is all.

Workout

Jackie

For time:

• Row 1000m
• 50 Thrusters (boys: 45#; girls: 35#)
• 30 Pull-ups

So, it’s the weekend and time to let a little lose from the life of clean and healthy living.  But do you really need to give in to temptation and throw caution to the wind?  Not with these bad boys.  Now you can have the best of both worlds: tasty, [...]]]>

picture courtesy squawkfox.com

So, it’s the weekend and time to let a little lose from the life of clean and healthy living.  But do you really need to give in to temptation and throw caution to the wind?  Not with these bad boys.  Now you can have the best of both worlds: tasty, sweet snacks that are still pretty Paleo-friendly!

“Flour-free, gluten-free, egg-free, and bake-free.  These little balls of goodness strike an honest balance of heart healthy and dishfully delicious. They are made with almonds, dates, fresh lime juice, and cacao powder.  This recipe makes about 8 truffles.”

Thanks to squawkfox.com for this recipe.

Ingredients:

• 10 Dates, pitted and unsulphured
• 8 Whole Raw Natural Almonds
• 100g (3.5 oz) Ground Raw Almonds
• 2 tsp Cacao Powder OR Carob Powder
• Finely grated Rind and freshly squeezed juice of 1/2 Lime

1. Place the pitted dates, ground almonds, cacao powder, lime rind and juice in a food processor.  Blend until the mixture forms a stiff ball.  If necessary, add more lime juice to help bring the mixture into balls.
2. Remove blade and roll date mixture into balls.
3. Fill each ball with a whole almond.
4. Roll each ball in ground almonds (optional).
5. Refrigerate for one hour.  ENJOY!

Workout

For time:

• 20 L-pull-ups
• 40 Deadhang pull-ups
• 60 Kipping pull-ups

Partition workload any way you like

On that note, more good news!  Robb [...]]]>

Ode to Pizza!  Yes, I said PIZZA!  Our resident kitchen-inventor extraordinaire, Greg, has created a Paleo pizza!  The Paleo gods are happy…and so are we!  Try it, feed it to friends and family who may doubt the tasty possibilities of Paleo, and let us know what you think! 

On that note, more good news!  Robb Wolf has been booked for a second Nutrition Cert at CrossFit Toronto on October 4th.  For all those that don’t know (where have you been!?), Mr. Wolf is THE Nutrition Guru of the CrossFit Universe, and his seminar will change your dietary life.  Book NOW!

Workout

5 Rounds for Time of:

• 3 Front Squats (boys; 185#/girls 125#)
• 30 Double Unders

This website uses sugar cubes to visually represent the sugar content of foods and drinks.  They do preface that they do not differentiate between the types of sugar (sucrose, fructose, cane sugar, corn [...]]]> There is an email going around right now from Sugar Stacks with some sweet visuals!  Thanks to Nancy for inspiring today’s post!

This website uses sugar cubes to visually represent the sugar content of foods and drinks.  They do preface that they do not differentiate between the types of sugar (sucrose, fructose, cane sugar, corn syrup, honey, etc.) and recognize that these sugars are metabolized differently.  It is quite an eyeopener though to see the sugar contents of favourites foods and snacks…especially the ones many believe to be “healthy.” 

Check out some of these dandies…

Vitamin water.  Know anyone who thinks they are “doing their body good” by drinking a few of these a day.  One 8 oz glass contains 13 grams of sugar, while a bottle contains 33 grams!  For the record, a regular Snickers bar contains 30 grams of sugar!

Have you noticed the craze of these Arizona’s lately.  Seems everywhere I go there is a kid knocking one of these gigantic cans back!  A 24 oz can contains 72 grams of sugar!  HOLY SMOKES!  Might as well open a Coke…or 2!

And further proof that Organic does not mean it’s good for you!  Be smart…organic vegetables are fantastic…grass-fed organic meats are gold…but boxed foods, organic or not, are ultimately boxed foods!  These HEALTH Valley breakfast bars contain 14 grams of sugar…which is actually more than a small bowl of Trix or Captain Crunch!

How about that healthy fruit yogurt!  Seems adding a little bit of fruit adds a big punch of sugar!  27grams of sugar to be exact!  Calorie and sugar content-wise, you could enjoy a Twinkie and take the same sugar hit!

OK OK…so we know these glorious smelling Cinnabon’s aren’t a smart choice…but who knew how dumb really!  55 grams of sugar…never-mind the bad fats packed into these sinful treats…enough said!

Almost didn’t want to post this little bit of horrible reality.  Who doesn’t love a blizzard!  The terrible truth is 86 grams!  Sadface.

And how about the LowFat Wonders!  Guess what…most are equivalent in sugar to their full fat siblings!  That’s right…3 low fat Oreos have 14 grams of sugar just like the plain ole Oreos and only a 10 calorie savings!

Visit the Sugar Stacks website and their blog Sugar Delirium…it’s an interesting read.   They have a section on fruits and vegetables as well that has instigated quite a bit of controversy.  Yes fruit and vegetables are healthy, but it’s interesting to see why some are better choices than others.

Pass this on to someone you know…who may think they are making a “healthy” decision.  They may reconsider that Jumba Juice for breakfast, or stop indulging in their daily Mocha Frap-a-Sugar!

Workout

Buy In

• 90 second Hand Stand Hold
• 90 second L-Sit

Front Squat 1-1-1-1-1-1-1

Cash Out

• 30 x 1/2 BW Thrusters

There always seems to be a new fad diet and workout regime coming out of Hollywood.  This star needs to get super-skinny, super- fast for an upcoming role.  That celeb needs to squeeze into their designer threads for a red carpet affair.  Suddenly Mr. Skinny is Mr Hotness full of muscles in a few short [...]]]>

There always seems to be a new fad diet and workout regime coming out of Hollywood.  This star needs to get super-skinny, super- fast for an upcoming role.  That celeb needs to squeeze into their designer threads for a red carpet affair.  Suddenly Mr. Skinny is Mr Hotness full of muscles in a few short weeks!

There are a million “best ever” hollywood diets…good for any quick slim occasion…a new album, a movie premiere, post baby public sightings, failed romance comebacks.

• Atkins Diet – imagine, copious amounts of high fats, of the bad kind, atop a melba aren’t good for you!  It’s a quick fix not a lifetime change.
• Cabbage Soup – the diet everyone’s mom did at least once before that all important wedding or reunion!  May feel like you’re losing a ton of weight but sadly it’s mostly water and it runs the risk of making you a little stinky!
• The F Plan Diet – back in the day when fat was feared and fiber was revered!  Hindsight… what a crazy thing!
• The Maple Syrup Diet – don’t get too excited, this one is also called The Master Cleanse!  Water, Maple Syrup, lemon juice and cayenne for 10 days or more!  It’s Intermittent Fasting gone wrong!
• The Grapefruit Diet – again, this used to be the diet of choice for moms all over the country!  The crisper was suddenly chock block full of citrus so you could nosh on these all day…with the occasional black coffee, egg or dry piece of toast!  mmmmmmmmmm
• Dr. Joshi’s Detox Diet aka The Gwyneth Diet – actually quite close to the Paleo ways, except it restricts nuts and red meats as well.  No beef huh!?

As crazy as Hollywood and some of it’s inhabitants often are, there is a shift towards the real world of Weight Loss and Health. Slowly the beautiful people are realizing it takes effort, dedication, and a lifelong committment to get and stay healthy. It’s a marriage of both diet and exercise.

Scarlett Johansson has been busting her butt getting into shape so she can squeeze her hot self into Black Widow’s very tight catsuit for her role in Iron Man 2.  She had a few choice words for some media that called her out for getting fit by unhealthy means!  An advocate of maintaining “female form” Johansson is working hard and realizing the huge role diet plays…and throwing some paparazzi punches!

And who would have guessed American Idol Kelly Clarkson would ever sing the praise of CrossFit!

Not just the boys of “300″ have clued into the virtues of butt-whooping workouts and good diets!

Nice to see the glamourous ones are finally recognizing what we “little people” caught on to a long time ago!

*Speaking of beautiful people…my apologies to Mick who ALSO completed the Olympic Lifting Certification this past weekend!  Sorry Mick!

t-dot sio

Workout

Deadlift 5-5-5-5-5