Nutrition Education

A Spoonful of Change.

Hello to you Wod, Eat, Repeaters! I come bearing good news just in time for the holiday season. First, however, I’ve gotta let you in on some bad news. WOD, Eat, Repeat as obviously slowed down in the recent past, as you can all tell, and will soon be halted all together. BUT here’s the good news: If you haven’t heard already, I’ve begun something of a new business venture. It’s called Get Real Nutrition, LLC. and it’s a way for me to get all of the nutrition knowledge in my head to the world around me. It’s nothing fancy or complicated. Just insightful nutrition advice with a realistic, whole foods approach.

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Not only does the site detail the nutrition services I’m offering…

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But it’s even got a pretty sweet blog with most of the recipes I posted here on WOD, Eat, Repeat along with a bunch of new ones!

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Go ahead & subscribe for a bi-weekly newsletter that summarizes all my most recent posts & outlines a nutrition topic of interest. There’s no fluff on my site. There’s plenty of that in the mainstream media. Instead, I think it’s time to Get Real about nutrition & healthy habits. See you over there!

http://www.getrealrd.com

 

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NutritionFundamentals

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NutritionFundamentals is almost here! This Saturday Jersey Devil CrossFit is hosting a nutrition seminar by yours truly (that’s me). We’re covering best nutrition practices for active individuals and athletes. I want to give out some awesome info and to make sure I’ll have enough I’d love to get an idea of how many people are coming out to take the first step towards better nutrition and improved performance. If you think you might stop by let me know in the form below! Can’t wait to see everyone.

Conventional vs Organic: The ultimate food fight

 

Posted by Corieimages-2

The idea of conventional versus organic produce can be kinda weird. We know that veggies and fruits are really good for us, full of vitamins and minerals and all that jazz. They are nutrient dense, meaning we get more nutrients for fewer dense calories and thus more nutritional bang for our buck. imagesHowever, not all produce is grown the same. Conventional produce is grown with pesticides, ya know like bug and weed killers, while organically grown produce is not. Through research we’ve discovered that some of that conventional produce, even after washing, has lots of pesticide residue stuck on there. That means along with those nutrients, you get chemicals that kill other living organisms… that doesn’t sound like a good thing to me. If we can avoid that, isn’t it kind of a no-brainer. Lucky for us the EWG puts out a Dirty Dozen and Clean Fifteen list where they outline the dirtiest 12 produce choices that it might be smarter to buy organic and the 15 cleanest conventional fruits and vegetables. Isn’t that cool?

images-1Wanna know the top 3 dirtiest produce items on the list that you should for sure buy organic ’cause they’re covered in pesticide residue?

#3 – Grapes

#2 – Strawberries

#1 – Apples

Boom. Go read the rest of the EWG article.

P.S. The Environmental Working Group is a non-profit organization whose mission is to help protect human health and environment, empowering the people to live healthier, happier lives. They do research and publish results on consumer products that may be harmful to our health on anywhere from the cleaners we use to wipe down our house to the foods we put in our body.

They even went a step further this year and made a Dirty Dozen Guide to Food Additives. The FDA allows more than 10,000 food additives to be used in processed foods. (One of the reasons we say to stay away from those highly refined foods) They say that they are generally recognized as safe, but some are concerning because they are so closely linked with serious health problems. The list makes it easy to see which are the worst, why, and how to avoid them.

Moral of the story here is that the more informed you are, the better the chances of you making awesome decisions. We don’t ALWAYS have to eat organic or never treat ourselves to something processed. It is, however, great to know which conventional and processed foods are the better and worse choices. It’s great to know what those pesticides and food additives do to your body. Soak it all in. Never stop learning. Be informed, be smart, and be awesome.

No recipe here, but one will be coming soon! Stay tuned.

a big ol’ fruit knowledge bomb

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Posted by Corie

I’ve gotten some questions and witnessed some confusion recently about fruits from friends and family, so today I decided to drop some fruit related knowledge bombs on you all. Fruit has become this gray area in nutrition, fitness, and weight loss. There are differing opinions and contradicting recommendations. We are told over and over that we need to increase our fruit and vegetable intake, but the nutrition prescription that many of us in the CrossFit community are told to follow is to only eat lots of veggies and only SOME fruit. Why the inconsistencies? Why specify “some” fruit? Why not lots of fruit? Are fruits and vegetables the same? Why am I eating my fruits and veggies, but still not leaning up? Why do I feel like my head is going to explode?

IMG_0723Wellllllll, the Dietary Guidelines for Americans lumps fruits and vegetables together, placing an equal amount of importance on the two groups of food and inadvertently providing the perception that their nutritional value is the same. The USDA MyPlate sets the goal at half the plate for fruits and vegetables without describing whether or not it matters how much of each there are. This is misleading information. Fruits and vegetables are not the same nutritionally and, pardon me while I get all sciencey, a single serving of vegetables has about 5 grams of carbohydrate and 25 calories whereas a single serving of fruit has about 15 grams of carbohydrate and 60 calories. Simply put, that shit is different. Although both vegetables and fruits provide many of the same vitamins and minerals, they are NOT the same. And guess what, they make all the difference in your diet depending on your goals.

Don’t get me wrong, fruit is good for your body. It is most definitely a better choice than processed packaged foods and provides vitamins and minerals your body needs. The sugar in fruit is different from the sugars added to foods and beverages mostly because fruits also have fiber and water, resulting in a slower spike in blood sugar. However, if you’re trying to loose weight… you’re exercising… you cut the refined starches and the processed junk… and you still aren’t seeing any results… the sugars in fruit, although natural, could be the reason. They may actually be contributing to some weight gain, especially if you’re eating the ones highest in sugar. Here’s the deal:

When is it good to eat fruit?

  • I think there are a few instances when it is definitely beneficial to eat fruits, as well as starchy vegetables. We can lump these two groups together into the same category because they often act similarly within the body). Directly after a workout there is this magical period in which your muscles want to grow. They are so friggen eager to grow, and they will as long as you give them fast carbohydrate and protein. This is the ideal time for carbohydrate dense vegetables and fruits to be put to great use.

Oh come on, I’ve gotta be able to eat fruits. They’re like, real and healthy.

  • The biggest culprits of hidden amounts of sugar that could actually be hindering your weight loss include bananas, papayas, apples, mango, pineapple, grapes, pears, melons, oranges, nectarines, and persimmons
  • The better fruits, the ones you might get away with grabbing more often, would be berries. These are naturally lower in sugar, higher in fiber, and full of antioxidants so you get more nutritional bang for your buck.

What about smoothies? I love my smoothiez.

  • You may remember me saying in the past that bitches love breakfast. Well if there is one thing that bitches love more than breakfast, its smoothies. When you sit down to drink your extra tall smoothie mid-day I want you to think about a few things first.
  • IMG_0315Would you eat all the fruit and vegetables and juice and flax seed and yogurt and protein and whatever the eff else you just threw into that blender, without blending it, all in one sitting? If the answer is hell no… then you should probably rethink drinking all that stuff. If the answer is yes… I’m concerned for your well being.
  • Smoothies can be tasty, but your body likes to chew and digest it’s food. It’s that whole use it or loose it concept. To have the best gut you can, you’ve gotta let it do it’s job. If not, the sugar from that fruit smoothie is going straight into your blood and spiking your blood sugar. Same goes for fruit juice, even the 100% shit. Remember, elevated blood sugars can lead to a whole mess of problems.
  • If you’re going to drink them anyway, do it during that magical half hour window right after your workout when your muscles could use the fast carbs.

That being said I AM NOT trying to tell you to cut out fruit and avoid it like the plague. This is little nugget of knowledge will help you be better. If you’re trying to gain then you can get away with eating more fruit, if you’re trying to loose then dial it back.The best way to figure it all out is to play around with the amount and type of fruits you’re eating. If you’re eating fruit with every meal, it’s time to back off. Oh and no need to worry, you can get all of the same vitamins and minerals from eating a variety of vegetables instead.

I’m informing you for a reason. I’m injecting this insanely useful knowledge into your brain so that you can have the tools to make informed decisions and some serious gainz. I’m droppin’ knowledge bombs on y’all.