Nutrition

Eggs

 E G G S

Whole eggs or Egg Whites?
Conventional or Organic?
Free Range or Pasture Raised?
What’s the big deal?

Eggs are a powerhouse of nutrition (or they can be). There is a lot of strong opinions out there on what is best for you, so today I’m going to give you my take on everything.  Firstly, unless you are advised by a doctor that you need to be careful about your cholesterol levels, I would say whole egg all day. The yolk has all of the benefits!  Check out the image below for an easy comparison on eggs vs egg whites.

When it comes to choosing what type of eggs you purchase, I would always recommend trying to get truly farm fresh eggs. Today’s egg industry as well other branches of the food industry, are always looking to minimize costs and maximize profits. This means animals are not always raised in an ideal environment. Now you may not care much about how your chickens or other food was cared for before it was on your plate, but there are significant differences in the nutrition content as well, which you should care about it. Commercial chickens are usually fed low quality grains with additives to increase their immunity, strengthen the shell and alter the color of the yolk. Pasture raised chickens get to roam freely eating grasses, bugs, etc. In the picture of the cracked eggs, 2 are “Free Range”, and 1 is fresh from the farm. Even though the free range eggs are supposed to be one of the better from the store, you can see the difference in the farm egg clearly. You can see all the benefits in the second image below.

GOOD NEWS

You have access to getting farm fresh eggs delivered to CFIV weekly! A friend of mine is raising chickens and selling eggs as her baby girls’ college fund, so it’s a double win! You get delicious fresh eggs, and you are supporting a great cause.
If you are interested in ordering some please reach out to me at cortney@crossfitimperialvalley.com.

Butternut Squash

Butternut Squash

Butternut squash is known for helping regulate high blood pressure.  The potassium and vitamins help support the body’s basic functions.  It improves blood sugar levels through the high fiber which keeps the body’s sugars stable for longer periods.  Butternut squash is full of beta-Carotene (turns into Vitamin A inside the body) and Vitamin C which boosts the immune system.  Eating butternut squash when trying to lose weight helps curb the appetite due to the high fiber and it is also relatively low in calories for the amount of nutrients it packs.

Ingredients

  • spray coconut oil
  • 1 onion, thinly sliced
  • 2 cups carrots peeled and cut into 1-inch pieces
  • 3 cups butternut squash, peeled, seeded, and cut into 1-inch cubes
  • 1 teaspoon apple cider vinegar

Directions

  1. In a large pot, sauté the onion in coconut oil just until soft, about 2-3 minutes.
  2. Add the carrots and squash plus ½ cup water.
  3. Steam the squash and carrots until tender.
  4. Place the steamed vegetables in a food processor or blender and pulse to break down, then add apple cider vinegar. Then puree until the consistency of mashed potatoes.
  5. Serve with protein and green of choice. I suggest a freshly grilled fatty white fish and Brussels sprouts.

 

Day 7 of our 35 day Challenge

Today is Day 7 of our 35 day Challenge.  It is the last day before we start focusing on quantity in addition to quality.  Many of you have already played around this past week with eating your prescribed numbers of trays and from what we have heard, measuring your food this way is easy.  The overwhelming struggle for many of you seems to be eating your prescribed amount of vegetables.  It doesn’t seem to be veggies in general that you dislike so much as the amount you are trying to eat of the same thing.  The key is variety!  In an effort to keep things simple, I get that you are eating the same thing over and over.  However, in order to enjoy this Challenge (which I truly believe is possible), I think you need to get creative and have lots of variety.  You can still keep it simple, but, take the time to try new recipes and foods.

This week, I will post a few veggie and starch side dishes that are on my menu.

Beets

Raw beet roots are an excellent source of folate, and a good source of fiber, B-complex vitamins such as pyridoxine (B-6) and Riboflavin (B-2), as well as minerals such as potassium, copper, iron, magnesium and manganese. Beets are a rich source of betalain compounds, a group of pigments that function as powerful antioxidants associated with heart health and the prevention of stroke and peripheral vascular diseases. Betalain pigments are anti-inflammatory and lab studies show they are capable of tumor suppression. Betalains also provide cellular detoxification support.

 

 

 

The easiest way to prepare beets and not lose all the nutrients is boiling or baking them.  Below is a super basic way to bake them.

Balsamic Marinated Beets

Ingredients:

  • 6 to 8 medium beets, quartered
  • 2 tbs balsamic vinegar
  • 1 tbs extra virgin coconut oil, melted
  • salt and pepper to taste

Directions:

  1. Preheat oven to 350F. Put a large piece of aluminum foil in a baking dish with plenty of extra on the sides to fold the foil together into a cooking pocket.
  2. Combine the beets, vinegar, coconut oil, pepper and salt. Pour into the foil. Fold the edges of the foil up and over the beets to make a pocket for the beets to cook in, sealing the edges closed.
  3. Bake for 45 minutes to 1 hour, until the beets are tender (it depends on the size of your beets)

2017 Reset Your Body Nutrition Challenge

2017 Reset Your Body Nutrition Challenge

We are excited for the next 5 weeks and to be undergoing this Body Reset with you all.  By now you should have completed the hydrostatic test and received your container food prescription.  You should also have access to the points spreadsheet and the private Facebook page.  Let us know if you are missing any of these so we can add you immediately.

Today is your day to food prep and make your first week on the Challenge successful!  Remember that eating ONLY off of the approved food list is your focus this week.  Starting next week, we will use the containers and add a focus on quantity.  However, if you want to get ahead of the game and see how you feel on your assigned number of trays this week, go for it.  Let us know how you feel after a few days so we can adjust the prescription if needed.

Important Dates

Challenge Info Meeting – Thursday, April 27th, 7pm

      • Introduction to the Container System.  Each person will pick up 2 containers
      • Point system and Challenge rules
      • How to enter points each day on the google spreadsheet
      • What you need to do to not get cut from the Challenge
      • Tips on how to be successful in this Nutrition Challenge

Hydrostatic Testing – Friday, April 28th (evening) & Saturday, April 30th (morning)

      • Please make your Hydrostatic test appointment at the front desk when you sign up for the Challenge. 

Food Prep Meeting (optional) – Saturday, April 29th, 11am

      • If this is your first time doing a Nutrition Challenge with us, we recommend that you attend this meeting.  We will go over weekly food prep and ideas on how to best cook food for this Challenge.  This is the key to succeeding so please do not skip this if you are a first-timer!

First Day of Challenge – Monday, May 1st

      • This is your first day of the Challenge. You will need to be prepared to only eat foods off the Food List.  Make sure to do your shopping and food prep on Sunday.
      • Send your Team Leader your ‘Before’ pictures (log your bonus points for this under Monday)

Your photos should be from the front, back and right side (profile). Please have someone else take them.  Selfies are hard to use for this purpose.  Flexing your muscles is recommended because it helps see the changes in muscle tone.  We will not use these pictures for anything without your permission.  Your ‘After’ pictures should be in the exact same clothes, in the same room with the same lighting so please consider this when you take your ‘Before’ pictures.

        • Men: wearing shorts, no shirt
        • Ladies: wearing a sports bra and shorts

Challenge Team Meetings & Workouts

Each week we are setting aside some time for both teams to meet with their leaders and discuss how the Challenge is progressing and any issues you might be having.  In addition, we will try to get a team workout in!

      • Saturday, May 6th @ 11am
      • Wednesday, May 10th @ 6pm
      • Saturday, May 20th 10am
      • Wednesday, May 24th @ 6pm
      • Saturday, June 3rd @ 10am

Last Day of Challenge – Sunday, June 4th

      • Last official day of the Challenge
      • All points must be entered on the spreadsheet

Hydrostatic Retest – Monday, June 5th (evening) & Tuesday, June 6th (morning)

      • Please make your retest appointment before you start the Challenge.  It is important that you retest and get an accurate reading of your results. 

Challenge Details

Teams

This Challenge will be made up of two teams. The Orange Team will be lead by Brianna and Naldy and the Teal Team will be lead by Mallee and Cortney.

Orange Team

Brianna: 760-996-1901

Naldy: 787-637-4682

Teal Team

Mallee: 831-239-7003

Cortney: 760-554-6404

Challenge Expectations

Participation

Please participate in as many team activities as possible. The days and times of the weekly meetings and team workouts are listed here so that you can plan around them.  These events are organized to encourage working together and helping each other succeed in this Challenge!  We know that things come up and understand that you might not make it to all of them.  Over the five weeks, other events and opportunities to earn extra points will pop up and be announced.

Food List

Follow the Challenge rules and eat off the Food List only.  This is 35 days of cooking your own meals.  While we understand that some of you travel for work which makes it difficult to cook your own meals, the majority of you have daily access to a kitchen and we recommend that for the best results possible, you plan on cooking ALL of your meals for this 5 week period.

Points

Access our Challenge Google spreadsheet to log your points. We will share this online spreadsheet with you via email. You must have a gmail account in order for us to give you access. Opening the google sheet is more user friendly on a computer, however, you can download a google sheets app on your smart phone. Make sure to download the app because you can not edit the sheet without having the app.

Each day log your Quality, Quantity (only weeks 2-5), Workout, Facebook and Bonus Points on the Challenge google sheet. Each week, any member who fails to not log anything all week by the following Tuesday at 1am, will be cut from the team.   If you didn’t earn any points, in order to not be cut, you must log “zero” points in each column.    The week runs from Monday to Sunday so 2 extra days to catch up on logging is generous, however, its highly recommended that you log each day to avoid being cut.  Again, please log a zero (“0”) in the box if you do not qualify for points. This shows us that you are still involved and participating but just had a bad week.  There are no special circumstances or exceptions.  It is your responsibility to your team to log your points and if you don’t have access to the sheet, you need to let us know immediately so we can help you.  Once the sheet is locked Tuesday night, you can’t add any points so if you forgot to log, you and your team lose those points.

Phase 1: Quality (May 1-7)

Instructions: Only eat foods on the Food List.

Quality Points

      • 4 Points: Perfect day of eating (Example: No Cheats)
      • 3 Points: One minor slip (Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), one tortilla chip, one bit or sip of anything that is not allowed.)
      • 2 Points: Significant slip, but not an entire meal. (Example:  One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.)
      • 1 Point: Major slip, a full meal went bad. (Example:  You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.)
      • 0 Points: More than one meal went bad throughout the day. (Example:  You went off the rails at dinner and then went out for drinks.)

Phase 2: Quantity (May 8-June 4)

Instructions: Eat only foods on the Food List and eat the correct number of food trays each day.   The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. The idea here is to establish a starting point or a baseline on how much we are taking in without overcomplicating it.  It can be adjusted if needed, but, please consult a coach.

Quantity Points

      • 2 Points: You eat the correct amount of trays in a day
      • 1 Point: You are within 1/2 a tray of your daily goal
      • 0 Points: You are more than 1/2 a tray over or under your daily goal

Macro Quantity Points – For those of you already following Macros, you can continue with Macros while doing this Challenge.  Please take your hydro test and update your calorie prescription if needed.  Follow the same points system for quality of food.  For quantity, use the below:

      • 2 Points: You are within 5 +/- grams of each macronutrient target
      • 1 Point: You are within +/- 10 grams of each macronutrient target
      • 0 Points: You are more than 10 grams away from your targets

Workout Points

      • 1 Point: Every day that you workout during Phase 1 and Phase 2. You do not get more points for multiple workouts in a day.  Max 6 workout points each week.  Workouts must be a CrossFit style workout that matches your ability level. 

Special Bonus Points

Help your team earn points by participating in the weekly workouts, meetings and daily bonus assignments!  Points will vary and will be listed on the spreadsheet each week.

Facebook/Website Points

I strongly dislike Facebook, yet, I do see the value in having a private group page dedicated to this Challenge.  We highly recommend that you get a Facebook page if you don’t have one just to be apart of this group.  It will be used as a forum where everyone can ask questions, post good recipes, organize meeting times and extra workouts.  If you have a hard time adjusting to this program, having this page will be especially helpful.  Commenting on this Nutrition page of our website is encouraged as well.

      • 1 Point: Every day that you post on our private Facebook page or comment on this Nutrition page of our website, you get 1 point.  Multiple posts in a day does not earn more points.  

End of the Challenge Extra Points

      • 100 Points: Anyone who has a perfect “Quality” AND a perfect “Quantity” score over all five weeks at the end of Challenge, receives as additional 100 points towards their team’s total score.  A perfect score is getting all 4’s for quality or 2’s for quantity every day of the Challenge.

Prizes

      • The athlete with the most remarkable transformation will win $500 cash! The winner will be selected based on points earned, noticeable changes in before and after photos (make sure you flex those muscles!), team spirit and attitude as well as achievements within the gym.
      • The male and female who see the largest decrease in body fat composition will each win 1 month of free membership at CFIV.
      • The winning team (highest team points) will earn bragging rights at the gym, have their team name added permanently to the Challenge plaque, and will win a small prize to take home.

Team Perks

Team Challenge participants will receive 10% off food and supplement products at the CFIV store from April 27th-June 5th.

Credit

This Challenge is based on a few CrossFit New England Nutrition Challenges.  We would like to thank them for publishing the details of their Challenges so that we could build upon their foundation and mold it to fit our own.

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• Archived Nutrition Posts •

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