CrossFitters are a smart bunch that ask questions and really seek to understand. This is most evident in the gym as athletes ask how they can deadlift more, run faster, or get a better Fran time. But what about nutrition? Most athletes follow the paleo diet and understand the basic prescription. Other options are the primal approach or zone/paleo.  In order to understand how to best optimize your nutrition we will start at the beginning and consider the basic chemistry of the food we are using to fuel our bodies.  

Macronutrients 

What are macronutrients? According to wikipedia a macronutrient is "the class of chemical compounds humans consume in the largest quantities and which provide bulk energy are carbohydrates, proteins, and fats". For our purposes we are going to limit our consideration to carbohydrates, proteins and fats. We will leave our discussion of micronutrients to a different day.

Carbohydrates are compounds made up of types of sugars. Carbohydrates are classified by their number of sugar units: monosaccharides (such as glucose and fructose), disaccharides (such as sucrose and lactose), oligosaccharides, and polysaccharides (such as starch, glycogen, and cellulose).

Proteins are organic compounds that consist of the amino acids joined by peptide bonds. The body cannot manufacture some of the amino acids (termed essential amino acids); the diet must supply these. In nutrition, proteins are broken down through digestion by proteases back into free amino acid.

Amino acids are the building blocks of protein.

Fats consist of a glycerin molecule with three fatty acids attached. Fatty acids are unbranched hydrocarbon chains, connected by single bonds alone (saturated fatty acids) or by both double and single bonds (unsaturated fatty acids). Fats are needed to keep cell membranes functioning properly, to insulate body organs against shock, to keep body temperature stable, and to maintain healthy skin and hair. The body does not manufacture certain fatty acids (termed essential fatty acids) and the diet must supply these.

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Recipes!! 

Here is your weekly recipe roundup.  Remember if you take the time this weekend to prepare for the week ahead you will be glad you did.  Here are a few recipes to get you started.  They are found at www.healthbent.com.  It is a very organized and easy to use site.  As always, feel free to share your favorite recipes by sending them to dana@cfnorcal.com.  Cheers!!!

Courtesy of http://www.health-bent.com/paleo-diet-recipes

Thai Basil Meatballs

• 4 cloves garlic, minced
• 2 lbs ground beef (preferably 80/20)
• 1/2 c almond flour
• 2 eggs
• 1 roasted red pepper, about 1/3 c, chopped
• 1/4 c wheat-free soy sauce or coconut aminos
• 1 t fish sauce
• 1 t sriracha, chile sauce or hot sauce
• 1 handful fresh basil leaves, chopped
• 1 lime, zested
• salt

Method

Preheat your oven 400ºF.
In a small skillet, heat up a teaspoon or 2 of your fat of choice and saute the garlic until it’s golden, but not brown.
In a large bowl, whisk together all ingredients (except the beef). Now add the beef and mix well, making sure everything is thoroughly combined.
Portion out the mixture, using a cookie scoop, onto a parchment or silicone/silpat lined baking sheet.
Pop in the oven until cooked through, and the tops have slightly browned (you may need to switch to broil), about 20-30 minutes.

Buffalo Ceaser Chicken Salad

• 1 lb chicken, chopped in ½” cubes
• 2 T FOC (fat of choice)
• 3 T hot sauce
• 1 t cajun seasoning (no salt added)–if you can’t find it or don’t have it, just use hot sauce

Heat FOC and add diced chicken. Sear on high heat before flipping to facilitate the browning action. When the chicken is cooked through (10-15 minutes total, 5-7.5 per side) add hot sauce and cajun seasoning directly to pan…stir in and keep on low heat until ready to serve.

Roasted Garlic Dressing

• ½ C avocado mayo
• 2 T white wine or apple cider vinegar
• 6 cloves roasted garlic
• S & lots of P

Make mayo per directions. Peel the garlic cloves and place in a piece of  foil, drizzle with olive oil and crumple the foil into a pouch shape. Roast the garlic in a 400°F oven until golden brown (about 10 minutes). Don’t burn it! Add all the ingredients to food processor and blend until smooth. Parmesan would be a welcome addition here, if you wish. We didn’t use it and know it’ll be delicious either way.

For the Salad

• 2 heads romaine, chopped
• roasted red peppers, diced
• kalamata olives
• anchovies, if you like ‘em
• 4 portobello mushrooms, sliced thin
• balsamic vinegar
• S&P

Clean and remove gills from mushrooms. Slice thin. Saute the shrooms in your FOC, until softened. If you want, remove the chicken from the pan and use it to saute the shrooms. Add a splash of balsamic vinegar and S&P.
Serve romaine topped with sauteed mushrooms, diced red pepper, olives, buffalo chicken and garlic dressing.

 

Dark Chocolate

Happy Mother's Day!!

Don't worry your chocolate is safe (maybe).  We can sometimes find ourselves strictly labeling whole categories of foods as either good or bad.  In reality many factors impact whether a food is a "good" or "bad" choice.  Take chocolate for example.  If you were to walk into a grocery store today and consider the chocolate selection you would likely find an abundance of choices.  In the following excerpt from The Grassfed Girl we find a thorough chocolate discussion that just might help you to justify that chocolatey treat.  Lets consider all the reasons chocolate can be good for us, what can be bad about chocolate, and how to make the most of your chocolate selection. 

Why dark chocolate can be good for us:

Magnesium: Dr. James Wilson ND discusses chocolate in his landmark book Adrenal Fatigue: The 21st Century Syndrome. He writes about how chocolate cravings are signals of magnesium deficiency and signs of too much stress. Magnesium deficiency affects 70%-90% of people and is involved in over 300 vital bodily processes such as proper digestion and optimal blood pressure. Chocolate has high levels of magnesium but it is hard to absorb because of nutrient inhibitors called phytates. Good food sources of magnesium include seaweed/ sea vegetables, spinach, Swiss chard, turnip greens, halibut, and pumpkin seeds. Natural Calm, my favorite magnesium supplement will help you relax and ease tight muscles. 

Healthy Fats: The main fat in chocolate is called stearic acid which is a saturated fat that has been shown not to raise cholesterol. Saturated fats have been good for us for the past 2.5 million years until 1953 when Professor Ancel Keys told us that this essential food caused heart disease in his 7 countries study which has since been found to be full of holes by many experts. Unfortunately his study is what our national nutrition guidelines are based upon.

High in Antioxidants: Flavanoids that protect blood vessels, improve circulation, and prevent cancer are plentiful in chocolate. Dark chocolate also has Resveratrol which can protect against early aging and Alzheimer’s.

Heart Healthy: In studies dark chocolate has been shown to be anti-inflammatory helping reduce blood pressure and risk of stroke.

Cholesterol: In studies dark chocolate increased Hdl cholesterol. It is important to have a good Hdl to Ldl ratio and and Hdl about 60-80 is excellent. Watch this video about how cholesterol can be good for you. Most of the time high cholesterol is a sign of a excess inflammation in the body usually from food toxins like canola oil, corn oil, soybean oil, grain consumption, or excessive carbohydrate intake.

Fiber: Dark chocolate can have over 10 grams of fiber in a 3.5 oz bar. This can help slow the impact of the carbohydrates and possibly improve digestion. Guidelines tell us to get 30 grams of fiber per day, which is easily attainable from vegetables and small amounts of fruit. Wouldn’t you rather get fiber from chocolate than All-Bran cereal?

Anxiety: Current studies show dark chocolate may even help people suffering from high levels of anxiety to reduce their stress hormone production. 

Aphrodisiac: Theobromine is a stimulant in chocolate that has also been identified as one of the compounds putting us in the mood. Theobromide has similar effects on the body as caffeine and can be overstimulating. 

What to watch out for in chocolate:

Hydrogenated fats: If you buy regular grocery store chocolate like Hershey’s or Nestle you may be eating damaged, cheap omega-6 oils like canola or hydrogenated soybean oil. Always be sure to check to label and pay a little more for good quality.


Lead: It has been found that inexpensive grocery store chocolate can be contaminated with lead. Always get the best chocolate you can afford. See the resources below for quality brands.
High Fructose corn syrup:  This non-food usually comes from genetically modified corn and is sweeter than sugar. It is even more likely than unprocessed sugars to cause inflammation and high triglycerides which are markers for diabetes and cardiac risk. Choose dark organic chocolate to avoid this garbage ingredient.

Sugar: According to Dr. Mike Eades the body can only handle 5 grams of sugar at any one time without causing an insulin spike enough to be considered pre-diabetic. The constant rise and fall of blood sugar will lead to cravings and weight gain. Make sure and buy chocolate that is over 80% dark chocolate which is usually lower in sugar and carbs.

Caffeine: 1.5 oz Dark chocolate contains 25 to 40 mg per serving and can have an impact on a person with adrenal fatigue giving a lift of energy lift leading to a crash later. A regular 8 oz cup of coffee has about 65 mg of caffeine (but who drinks an 8 oz small cup?).  Caffeine from chocolate can enhance the sensitvity of endorphin receptors creating a feeling of dependence.

Soy Lecithin: Comes mostly from genetically modified soybeans which can be a gut irritant especially in people who already have a compromised immune system such as Lupus, MS, Hashimoto’s ect.

Phytates: Cacao is a seed that is high in phytates which can bind to minerals like calcium and magnesium and strip them from the body. We cannot afford this to happen because stress (and grains) already deplete vital minerals leading to disease and osteoporosis.

Oxalates: Some research presents evidence that chocolate can exacerbate kidney stones. It is important drink plenty of water, get plenty of magnesium and avoid sugar prevent kidney stones.

Tannins: Some people react to the tannins in chocolate which can trigger migraines.

Autoimmune reaction: Chocolate can mimic the actions of grains/ gluten flaring autoimmunity and leaky gut. Milk is another common ingredient that can have implications for people with leaky guts and food allergies.

Molds: Cheap chocolates can have toxic molds called aflotoxins that can grow while being stored similar to grains which can cause cancer and inflammation. Some European chocolates have stricter mold regulations according to The Bulletproof Executive like Lindt which also has a commitment to sustainability and fair trade according to their website.

Making the best choice for you:


Choose Organic: Non-organic chocolate production uses pesticides and fertilizers which damage the soil and pollutes our water.
Fair Trade: Unfair trade leads to exploitation of poor communities and child workers. For some ethical organic chocolate try these brands Alter Ego, Theo or Dragoba.

Ask yourself why am I craving chocolate now?
 Maybe you just need a nap or to shut off the computer a little earlier. You may need to supplement with magnesium and to take an Epsom salt bath. You can also get magnesium from bone broth and eating more dark leafy greens. Also you could just be thirsty and need a big glass of filtered lemon water. It can also be a sign that you are just hungry. Try eating a big hunk of fat and protein and see if it goes away.

How much dark chocolate should you eat?

It is important to keep your blood sugar balanced at all times to keep your moods, anxiety and food cravings under control. Eating about 3.5 oz of low sugar, high quality dark chocolate per week would be a good limit to get the benefits but still fit into your pants. 

Look within to find the answer:

If you are someone who can have a few bites of dark chocolate and put it away, it may be fine for you. If it becomes a focal point of your life it may mean that you are lacking in key nutrients like magnesium or anti-oxidants from vegetables or  low glycemic fruit.  Cravings may also mean you have adrenal fatigue issues and need manage your stress by deep breathing, taking walks, stretching, and sleeping earlier/longer.

Can’t stop eating chocolate once you start?

 If you can’t stop eating chocolate is a clue that something is missing from your diet like good fat (from grass fed butter or coconut oil) or enough protein to balance your blood sugar. Always have chocolate with a meal not instead of a meal. 

Recipe Time!! 

What a beautiful weekend!  I know you don't want to think about it, but another busy week lies ahead tomorrow.  Your busy week also requires lots of healthy food to keep you humming along.  Sundays are a great time to prepare some tasty meals ahead of time.  Here are a few great recipes to get your cooking juices flowing. Enjoy!!

Recipes courtesy of Meat and Veggies: Paleo Receipes for Crossfit.  Check 'em out.  Nicely organized, easy to understand recipes, and colorful pictures to get you stoked to cook.  Share your favorite recipes to comments.  

Thick Cut Pork Chops with Balsamic Vinegar Sauce

INGREDIENTS

4 Bone-in rib pork chops, about 1 1/2 inches thick (about 12 ounces each)
1/4 cup table salt

5 ounces bacon, cut into 1/4 inch pieces
2 large shallots, minced (about 1/2 cup)
Pinch sugar
1 medium garlic clove, minced or pressed through a garlic press (about 1 tablespoon garlic)
1/2 cup balsamic vinegar
1 cup dry Marsala wine or sweet vermouth
4 tablespoons cold unsalted butter cut into 4 pieces

DIRECTIONS

Brine the pork chops: dissolve the salt in 6 cups cold water in a large bowl. Add the pork chops and refrigerate until fully seasoned, about one hour. Remove the pork chops from the brine, rinse, and pat thoroughly dry with paper towels. Season the chops with pepper.

Cook the pork chops: adjust an oven rack to the lower-middle position, place a shallow roasting pan or rimmed baking sheet on the rack, and heat the oven to 450 degrees. When the oven reaches 450 degrees, heat the oil in a heavy bottomed 12-inch skillet over high heat until shimmering. Lay the chops in the skillet and cook until well browned and a nice crust has formed on the surface, about 3 minutes (1 1/2 to 2 minutes for thinner chops). Turn the chops over with tongs and cook until well browned a nice crust has formed on the second side, 2 to 3 minutes longer (only 1 to 2 minutes for thinner chops, just until a crust has formed).

Using the tongs, transfer the chops to the preheated pan in the oven (start the pan sauce as soon as the chops are in the oven). Roast until an instant-read thermometer inserted into the center of a chop register 125 or 127 degrees, 8 to 10 minutes (3 to 5 for thinner chops, keep a thermometer running as to prevent over cooking), turning the chops over once halfway through the cooking time. Transfer the chops to a platter, tent loosely with foil, and let rest for 5 minutes. Check the internal temperature, it should register 145 degrees.

Once the chops have been placed in the oven, start the sauce.

Make the sauce: pour off the fat in the skillet used to brown the chops. Place the skillet over medium-high heat and cook the bacon until crisp, about 6 minutes (I have to use a medium low heat to keep the bacon grease from smoking). Transfer the bacon to a paper towel-lined plate; pour off all but 1 tablespoon of the bacon fat. Reduce the heat to low, add the shallots and sugar and cook until the shallots are softened, about 1 minute (do not brown). Add the garlic and cook until fragrant, about 30 seconds. Increase the heat to medium0high, stir in the vinegar, and scrape the bottom of the pan with a wooden spoon to loosen the browned bits. Add the Marsala wine and simmer until reduced by half, about 5 minutes. Whisk in the butter, one piece at a time, until melted. Season to taste with salt and pepper. Spoon the sauce over the chops and sprinkle bacon on top.

Serve immediately.

Spinach, Shrimp and Avocado Salad

INGREDIENTS

3 tablespoons fresh lemon juice
3 tablespoons olive oil
1 tablespoon chopped capers (optional)
1/2 teaspoon honey
1 clove minced garlic
Kosher salt
Pepper
2 bunches flat leaf spinach, thick stems removed (about 8 cups)
1 pound cooked, peeled, and deveined medium shrimp (see note below if you have raw shrimp on hand)
4 plum tomatoes, sliced or chopped
1 avocado, sliced

DIRECTIONS

In a small bowl, whisk together the lemon juice, oil, capers (if using), honey, 1/2 teaspoon salt, 1/4 teaspoon pepper, and garlic.

In a large bowl, combine the spinach, shrimp, tomatoes, and avocado and toss with the vinaigrette.

Place tossed salad in individual bowls or plates and serve. Enjoy!

Paleo on a Budget

Eating healthy does not have to break the bank.  Many of you have been asking how to eat paleo on a budget.  We discussed how to navigate the grocery store previously.  If you pair that with a little planning and some helpful websites you will find that eating paleo is very do-able and very worth it.

Where to buy:
Eating paleo does not mean that you have to buy everything at Whole Foods.  Costco, Trader Joes & of course the farmers market are all great sources for clean meat and vegetables.  Here are some of my favorite sources for my go-to ingredients:

• Costco: The membership cost is well worth it.  You can find organic chicken breasts and thighs, wild caught fish, broccoli, spring mix etc.  I find I can get a great deal of my shopping list completed at Costco.  The one main exception is red meat.  My local Costco does not carry any grass-fed meat. (If your local Costco does post to comments I would love to find one that does).  
• Trader Joes:  TJ's does carry grass fed meat as well as organic chicken and free range eggs.  The produce tends to leave something to be desired.  What are your favorite go-to items at TJ's? Paleo on a budget provides a weekly list of current TJ's deals that comes in very handy.  
• The Milk Pail:  (located in Mtn. View)  The Milk Pail is a small european style market located in Mtn. View.  They offer grass fed beef and organic chicken.  Unfortunately the organic vegetable section leaves much to be desired.  Post to comments and let us know if there is a local market in your part of town that you like to frequent.
• Farmers Markets: Your local famers markets offer fresh, local protein as well as local, sustainable fruits and vegetables.  The California Farmers Market Association has a user friendly website that can help you find the farmers market closest to you.  

What to buy:

• Meat, Fish & Eggs 
• Vegetables & Fruit
• Fat

Easy as that. Well, almost.  Whole9 has an awesome step by step guide to the grocery store and what to buy when you get there.  Paleo on a budget provides a handy weekly meal plans that cater to what's on sale.  Robb Wolf just came out with a whole book on how to eat paleo on the cheap.

Pick your battles and figure out what has to be organic.  There are some fruits and vegetables that are considered especially toxic if not purchased organic.  These are known as the "Dirty Dozen" (see below).  In terms of fruits and vegetables there are some that are considered "safe".  These are known as the "Clean 15".  You can print out your own copy here.

Have any great tips that you want to share? Post them to comments.