The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Wednesday, December 30, 2009
Lose 20 Pounds in 1 Month?
Go to WarriorXFit.com and workout with me! Send me your information and I will help you keep on track to lose 20, 30 or more pounds. Signup Today! Don't wait! What do you have to lose except weight. Best of all it's FREE.
Self Defense USA is going to be an affiliate soon. 406-565-9183 Call Today! for class times.
warriorxfit.com
Self Defense USA is going to be an affiliate soon. 406-565-9183 Call Today! for class times.
warriorxfit.com
Monday, December 28, 2009
Great Home Exercise Program, Earn Your Belt?
Check it out! Warrior X Fit a home exercise program that's great for all ages, men and women, boys and girls.and it's FREE. Do it Today! Join and workout with me this year!
warriorxfit.com
warriorxfit.com
Thursday, December 17, 2009
Put an End to School Yard Bullies Part Two
By Shei Franco
Making It Stop
The big question is how to handle bullies. Parents worry that stepping in may deprive their children of opportunities to work things out on their own, but staying out may cause their child more pain.
“There are many solutions to this problem which can actually strengthen and empower children without contributing to further abuse,” says Kate Cohen-Posey, author of How to Handle Bullies, Teasers, and Other Meanies (Rainbow Books, 1995). “It is an opportunity for parents to help children think out the many choices they have.”
For many parents, the first response is to reprimand the bully. Others confront the offender's parents. Still others head straight for the principal's office. All of these are correct approaches, just not necessarily in that order.
The First Step Seems Obvious
“You talk to your child to see what he or she wants to do about the bullying situation,” says Brien O'Callaghan, a clinical psychologist and marriage and family counselor, in Bethel, Conn. “Your child may have already handled it or, in response to what I call ‘parenting by questions,’ he or she may come up with his [or her] own ideas.”
When a child does ask to handle the situation on his or her own, O'Callaghan says it is important to give that space. He suggests telling the child, “I'll give you time to figure this out if you choose, but if it happens again, I'm going to get involved."”
If a parent does get involved, O'Callaghan suggests the next step be contacting the school and applying pressure until an adequate solution is in place.
“The school may have to bring in an expert on bullying and school safety and may have to be pressured to do so,” he says. In the unfortunate event that help from the school does not rectify the situation, the third step would be a non–blaming conversation with the aggressor's parents. If all else fails, O'Callaghan suggests reporting the incident to the police.
In the end, parents should keep in mind that professional intervention may not always be the best answer.
“The bully will have little interest in listening to a lecture from a professional,” O'Callaghan says. “The victim primarily needs the bullying to stop. Neither child needs a professional therapist. They need a professional bully–stopper.”
How does a parent become a
“professional bully–stopper?”
O'Callaghan offers these tips:
•Pay close attention to the interactions of children in your care.
•Develop a close relationship with all children in your care so that they will be honest with you.
•Ask direct questions of children regarding their experience of safety in all settings.
•Intervene forcefully in incidents of child–child conflict either observed or reported. This intervention involves a brief or extended investigation, an adult judgment of guilt or innocence and an assignment of punishment to the offender.
•Most important, every incident of bullying should be mediated principally through the parents of the children involved, not other authorities like teachers, social service agencies, therapists or police. The parents are those most responsible for the child's behavior and it is of primary importance that they accept responsibility for their children and be capable of parenting with a balanced measure of both love and discipline.
•As an additional alternative, look for a program to empower your children to stand up for themselves and present an attitude of confidence when confronted. A professional martial arts or specialized self–defense/bully proof program can be just the answer to “stopping the bullies!”
Making It Stop
The big question is how to handle bullies. Parents worry that stepping in may deprive their children of opportunities to work things out on their own, but staying out may cause their child more pain.
“There are many solutions to this problem which can actually strengthen and empower children without contributing to further abuse,” says Kate Cohen-Posey, author of How to Handle Bullies, Teasers, and Other Meanies (Rainbow Books, 1995). “It is an opportunity for parents to help children think out the many choices they have.”
For many parents, the first response is to reprimand the bully. Others confront the offender's parents. Still others head straight for the principal's office. All of these are correct approaches, just not necessarily in that order.
The First Step Seems Obvious
“You talk to your child to see what he or she wants to do about the bullying situation,” says Brien O'Callaghan, a clinical psychologist and marriage and family counselor, in Bethel, Conn. “Your child may have already handled it or, in response to what I call ‘parenting by questions,’ he or she may come up with his [or her] own ideas.”
When a child does ask to handle the situation on his or her own, O'Callaghan says it is important to give that space. He suggests telling the child, “I'll give you time to figure this out if you choose, but if it happens again, I'm going to get involved."”
If a parent does get involved, O'Callaghan suggests the next step be contacting the school and applying pressure until an adequate solution is in place.
“The school may have to bring in an expert on bullying and school safety and may have to be pressured to do so,” he says. In the unfortunate event that help from the school does not rectify the situation, the third step would be a non–blaming conversation with the aggressor's parents. If all else fails, O'Callaghan suggests reporting the incident to the police.
In the end, parents should keep in mind that professional intervention may not always be the best answer.
“The bully will have little interest in listening to a lecture from a professional,” O'Callaghan says. “The victim primarily needs the bullying to stop. Neither child needs a professional therapist. They need a professional bully–stopper.”
How does a parent become a
“professional bully–stopper?”
O'Callaghan offers these tips:
•Pay close attention to the interactions of children in your care.
•Develop a close relationship with all children in your care so that they will be honest with you.
•Ask direct questions of children regarding their experience of safety in all settings.
•Intervene forcefully in incidents of child–child conflict either observed or reported. This intervention involves a brief or extended investigation, an adult judgment of guilt or innocence and an assignment of punishment to the offender.
•Most important, every incident of bullying should be mediated principally through the parents of the children involved, not other authorities like teachers, social service agencies, therapists or police. The parents are those most responsible for the child's behavior and it is of primary importance that they accept responsibility for their children and be capable of parenting with a balanced measure of both love and discipline.
•As an additional alternative, look for a program to empower your children to stand up for themselves and present an attitude of confidence when confronted. A professional martial arts or specialized self–defense/bully proof program can be just the answer to “stopping the bullies!”
Wednesday, December 9, 2009
1 Week FREE Unlimted Trial Membership
Contact: Sensei Orcutt at george.orcutt@gmail.com
Watch for NEW Programs this NEW YEAR!
NEW Fitness Program and NEW Kids MMA/Grappling
Watch for NEW Programs this NEW YEAR!
NEW Fitness Program and NEW Kids MMA/Grappling
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