Archive | Nutrition RSS feed for this section

Get Your Fats Straight

Here is a simple one page infographic from the folks at Balanced Bites that explains which fats to use for cooking versus cold applications and which fats to consume and avoid altogether.

(Right Click and Open in New Tab For Full Size Version)

Saturday – 011412

New Year, Newtrition Seminar – Come out and join us today at CrossFit eXalted for the ‘New Year, Newtrition’ seminar. We will be covering many of the most commonly discussed topics out there (e.g. what to eat, fish oil, supplementation, pre & post workout nutrition, sleep, fat, calories, protein etc.) We will also be working out so make sure to bring proper attire and of course we will feast on many fine paleo-friendly foods afterward.


Sugar: The Bitter Truth

Dr. Robert Lustig Explains The Real Dangers of Sugar


Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin. Series: UCSF Mini Medical School for the Public [7/2009]

Fish Oil

Fish Oil Supplementation is a Must…But Why?

Fish oil is a significant source of the Omega-3 fatty acids DHA and EPA. These fatty acids have numerous, documented health benefits which are not limited to but include:

  • Improved Cholesterol Balance
  • Reduced Inflammation
  • Increased Blood Flow
  • Reduced Rates of Heart Disease
  • Better Immune System Function
  • Improved Brain Function
  • Improvement in Psychiatric Disorders
  • Prevention of Cancers (Particularly Breast, Colon, and Prostate) 

What Does This Mean For Me??

Improved blood flow and reduced inflammation are of particular interest to athletes. This enables an athlete to train harder and recover faster. Even for the non-athlete, the benefits of fish oil are profound. In addition to the benefits listed above, studies have shown that fish oil can cause weight loss and improved body composition even when supplementing a very poor diet.

I advise everyone to eat a diet rich in lean meat, fruits and vegetables, nuts and seeds, with as little starch and refined sugar as possible. However, if you simply refuse to change your diet then at the very least I recommend that you supplement with fish oil. It’s super easy and will go a long way towards working to counteract those McDonald’s extra value meals.

OK, But How Much Do I Take???

For Dosing Guide Visit –

What Else????

Checkout the following video courtesy of CrossFit HQ which features Dr. Barry Sears discussing the benefits of fish oil supplementaion.

What Do I Eat?


What To Eat & What To Avoid:

A Simple Guide


Eat At Will

Beef, fowl, fish, seafood, eggs, vegetables, roots, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil, flour).


Nuts, seeds, tubers and fruit.

Better choices in the nut category include macadamias, cashews, and hazelnuts. Almonds aren’t terrible. Seeds are generally rich sources of linoleic acid because they can be eaten in large quantities (the serving sizes are typically in the tablespoon to 1/4 cup range and can be misleading). Sunflower and sesame seeds aren’t the best of choices in the seed category. Soaking nuts prior to consumption is recommended but not necessary.

Reduce the serving size if you are going to pick a fruit that has a high metabolic fructose content.

Avoid At All Cost

Cereal grains including: all varieties of wheat (spelt, einkorn, emmer, durum), barley, rye, oats, triticale, corn (maize), rice (including wild rice), sorghum, millet, fonio, and teff, legumes and dairy*.

Grain-like substances or pseudocereals including: Amaranth, Breadnut, Buckwheat, Cattail, Chia, Cockscomb, Kaniwa, Pitseed Goosefoot, Quinoa, and Wattleseed (aka aacacia seed). Pseudocereals are the seeds of broad leaf plants whereas grains are the seeds of grasses.

*Dairy is a gray area, while it is a powerful tool in the strength and weight gain category you have to be smart. Individuals with autoimmune disease should avoid dairy products of any kind. “For those without autoimmune diseases, dairy from grass-fed animals may be beneficial. Dairy from grain-fed animals will not have an ideal omega 3 profile. Heavy cream, butter, and ghee should not be problematic. Occasional consumption of fermented dairy options such as cheese and yogurt is acceptable. Experiment with milk but eliminate it if it is found to be problematic.

**Pasteurized whole milk from grain-fed cows treated with rBGH offers an increased anabolic environment for the consumer.